Exercise guide
Chest Stretch on Stability Ball
The Chest Stretch on a Stability Ball is a kneeling one-arm stretch. The elbow rests on top of the ball while the torso lowers toward the floor. The moving ball allows the arm position to adjust, but it also requires more control than a fixed bench or box.
Training context
What does the stability-ball chest stretch target?
The position primarily stretches the chest as the upper arm remains out to the side. The shoulder may also feel involved depending on elbow height and torso position.
Use a ball that remains stable on the floor. Placing it near a wall can reduce rolling while learning the setup.
Technique overview
Lower the torso without letting the ball roll away
Kneel beside the ball and place one elbow securely on top. Keep the arm out to the side as you lower the chest gradually toward the floor. Hold for 20 to 30 seconds, then rise before removing the elbow. Repeat on the other side and stop if the shoulder feels pinched or unstable.
Treat this as an overview and use a range, pace, and setup you can control.