ALTERNATING CHEST PRESSES ON A SWISS BALL
Holding dumbbells in both hands, lie with your upper back on a Swiss ball and the rest of your body in a supine bridge position. Extend your right arm up and pull the left arm down and towards your chest, so that the dumbbell is sitting just outside your left shoulder. Perform alternating one-arm chest presses, pushing the left dumbbell to the ceiling and drawing the right arm down to the outside of your right shoulder. As you do this movement you should try to get a controlled rocking motion in your torso. As you push the right dumbbell to the ceiling, reach high enough so that your back peels off the ball and you end up with the opposite shoulder as the only body part left on the ball, and vice versa on the other side. This is a great whole-body workout.