Strength / Weight Training

My bench routine is 12/10/8/8/15/20 at, respectively, 40/50/60/60/40/20 - I honestly don't think I could do that balanced on an exercise ball. Bodyweight is, this morning, 80kg.

I honestly don't think I could do that balanced on an exercise ball.

You'd have to build up to it to develop enough strength to hold the balance I guess.

Afraid that's not me in the photo though.

I dont think its worth the risk at all... If your weight shifts under you, you could blow your elbow or tear a pec or tricep.

Best just do a normal press and a plank, seperately.

I dont think its worth the risk at all... If your weight shifts under you, you could blow your elbow or tear a pec or tricep.

I think the point is that chest presses on a ball aren't for heavy weights. Its an exercise to be done to improve stabiliser muscle strength using instability as a tool. If done properly, there is minimal or no risk.

Instability exercises are pretty popular at the moment. I was prescribed wobble cushion and balance ball weighted squats and lunges when I was recovering from my ACL. My physio wouldn't let me do them unsupervised until she was confident I understood how to do them properly though.

Just to spell out what I mean, if I was benching using Neil's programme of:

12/10/8/8/15/20 at, respectively, 40/50/60/60/40/20

I'd probably start with the following if I was doing it on a balance ball:

6/5/4/4/6/10 at, respectively, 20/25/30/30/20/10

and then build up over a period of weeks depending on how stable and comfortable I feel.

Jumping in and benching 100kg on a balance ball without training and practice is indeed a stupid idea.

I know you’re just making a point, but from verywellfit.com :

Most exercise balls have a weight limit of 250 lbs, but some may go up to 300 lbs.

Instability exercises are pretty popular at the moment.

From Insta influence trying to push the latest 'gram insanity

Also, dont get me wrong, if its rehab, then its rehab. Doc says so.

If its to replace a bench, nah, not for me.

You guys are discussing a false dichotomy though. No one said that a ball replaces bench, but it's a cheap and simple way to get you going if you're confined to working out at home for whatever duration of time.
And when your situation allows for it, it's back to the gym.

That sort of nonsense has been going on for ages.

Back in the days that I actually lifted, there was a fella in the gym that would kneel on a swiss ball and do DB shoulder presses.

Probably great for core, but so easy to fall of and cripple yourself

Strength training on balance balls is a big part of alpine skiing training but that's mainly to improve proprioception and is often done with a blindfold too :D

A very specific type of exercise for a very specific skill.

Edit: And conducted under close supervision by coaches who know wtf they are doing for, as Dan says, the risk of crippling yourself.

You ladies and gents might like this on the subject of balance ball weights https://www.youtube.com/watch?v=QaVQfCMdRjw

My knees just exploded watching that.

The thing about Didier Cuche is that for an elite athlete, he never really looked particularly fit or strong. Looks can be deceiving!

It’ll be interesting to see him in 20 years. I’m guessing he’ll either be a physical specimen for his age group, or not have much knee left. I hope the former, what an athlete.

That is just mental!! I am awaiting physio on a knee and every second of the vid made me wince. Good luck to him and his knees!!

You guys are discussing a false dichotomy though. No one said that a ball replaces bench,

So in terms of floor vs ball, does the wider ROM with the ball sufficiently offset the lighter weight one would have to use to be worth it?

The Austrian Skier Marcel Hirscher, arguably the best male slalom skier of all time, retired at the relatively young age of 30 citing a desire to be physically able to kick a ball around with his children as his main motivator to quit skiing. Puts it in perspective.

So in terms of bench vs ball,

Also, those balls take up a lot of space... Ive not known them to be deflatable/reinflatable.

That sort of nonsense has been going on for ages.

Back in the days that I actually lifted, there was a fella in the gym that would kneel on a swiss ball and do DB shoulder presses.

Probably great for core, but so easy to fall of and cripple yourself

Humans have a tendancy to want to show off... Even if it means doing stupid things. Its probably being going on since the dawn of time, but now we get to see it recorded for our pleasure.

Heres a comedian who tries to educate as well. A little bit preachy but some good content.
https://www.youtube.com/watch?v=Rzjc1Y6INJo&list=PLBOxgaK5I5IGSkeuEDiGfAxBTQGeN17kK&index=4
&v=Rzjc1Y6INJo

Has anyone got a simple gym plan for xc riding and running? I followed the mtb fitness plan which was fine but a bit enduro focussed and I find with any heavy gym plan I instantly start piling on muscle mass again and end up heavy.

I then watched YouTube of Nino and put together an attempt at a circuit like he does. That felt closer to what I needed so I guess it’s a whole body circuit with minimal rest I want, plus some heavier lifts for force development/ beach muscle?

IME most of the "cheap" folding (subjective but since brexit/rona not so cheap anymore) adjustable ones are pretty shite and don't inspire confidence. We do a folding flat bench for £149 which I would use but is 180Kg total cap so may not suit bigger / heavier lifting:

https://www.powerhouse-fitness.co.uk/bodymax-cf412-folding-personal-trainer-bench-sebr3401

Or if you're looking more spendy (£349) and want adjustable then this is pretty bomb proof:
https://www.powerhouse-fitness.co.uk/taurus-b940-pro-folding-bench-sebr2612

*usual disclaimer of intending to advise only / yes I work for PHF / I don't directly benefit from online orders and no lfgss affiliate via the link.

*usual disclaimer of intending to advise only / yes I work for PHF / I don't directly benefit from online orders and no lfgss affiliate via the link.

lol

IME most of the "cheap" folding (subjective but since brexit/rona not so cheap anymore) adjustable ones are pretty shite and don't inspire confidence. We do a folding flat bench for £149 which I would use but is 180Kg total cap so may not suit bigger / heavier lifting:

https://www.powerhouse-fitness.co.uk/bod­ymax-cf412-folding-personal-trainer-benc­h-sebr3401

Or if you're looking more spendy (£349) and want adjustable then this is pretty bomb proof:
https://www.powerhouse-fitness.co.uk/tau­rus-b940-pro-folding-bench-sebr2612

The challenge for me is that even when folded, they dont reduce the space they take up (obviously i dont mean yours specifically) Hopefully in a few weeks ill have some space again, at which point i will decide on what to get.