This is a fantastic triceps exercise but you will find that it really helps to build a powerful core and works wonders for your balance. If you’re new to strength training you should probably try the movement on something solid then move onto the swiss ball once you have the technique.

1. Put your swiss ball in front of you and position yourself in front of a weight bench (or a chair if you train at home)
2. Put one foot on the bench behind you, then position the ball beneath your chest.
3. Place your other foot up onto the bench so you are balancing on the swiss ball and the bench.
4. Position both your hands, palms down (press up position) beneath you on the swiss ball.
5. Here’s the tough part…. Press yourself up, keeping your elbows tucked into your body until your arms are locked out. Try to ensure your back remains straight throughout the movement. Exhale forcefully as you press (for around a count of 1). You will probably find it quite difficult to keep the swiss ball steady for the first couple of goes – Don’t worry you will soon get the hang of it.
6. Slowly lower back down, for around a count of 3.
7. Repeat for between 8 – 12 repetitions (or as many as you do)

As with all of the swiss ball exercises that I describe, if you have any questions, please comment below and I will endeavor to get back to you as soon as I can.