Single Arm Ball Chest Press - The Sexy Maker
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- čas přidán 7. 06. 2020
- We use to jokingly call this one the "SEXY MAKER"
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#abworkout #chestworkout #kettlebellchest
Kettle bells are incredibly fun and efficient, I really enjoy your instruction, keep it up, I'm 68 and having a ball trying to manipulate these things!
"...You don't look cool, so don't do it"
Words to live by!
Excellent thanks Mark
Great knowledge you're passing on mark, thanks.
You never cease to AMAZE .
Your instructions and demos are presented with great clarity and humour. Thank you.
Fantastic channel, so much knowledge explained in such a great way. Thank you, Mark! Big fan of yours! Cheers from Tokyo
Your dedication and discipline to releasing a video everyday is awesome. Thanks for the content! If your shop had tanks/sleevless shirts I'd happily buy some to support.
This is GOLD Jerry!
Most people probably don't get your Seinfeld reference
Love this! Thanks! I did 3 sets of 8 of these in a bench today. So, of course, I get home and repeat them on the stability ball! Wow! Takes it up a notch! No more bench for me!!
*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*
Excellent video
Cool to see this been doing the ball and kettlebells for a bit now . The ball makes your abs engage almost automatically
This is great. I'm gonna work this in
Hi Mark ! Just found your video and I tried it immediately ! Its working great and as you mentioned " be careful with the floor " . I used my yoga mat and it was no problem for me to come out safe! Thanks for your helpful Video .
Genius! YOU ARE AWESOME!
Great video as usual , thank you!! Any tips or instruction for changing hands while you are already in position or do recommend rolling back up and down each time?
I got pinched nerve in the shoulder and winged scapula from bench press and basically lost all strength in that side. Found this video and this exercise definitely helped me fully recover from the injury!
Hi Mark awesome exercise!
Just did it, my abs are burning!🔥🔥
I found out that if I lie on the ball a little off center then the abs are working harder
(E.g. I rest my weight more on my left upper back so that the right part of my upper back is hanging off to the side while I press on the right)
Thank you for all your kettlebell workout tips. I tried this out with lightweight (a miserable 5kg) dumbells just to ensure that I get my form correct and I did it as a chest finisher. Loved it, my pecs were on fire and now gives me the confidence to work on heavier weights. Will give it a go on the kettlebell version :)
Excellent
I've used a Bosu ball for the same idea - doesn't have the problem of it rolling around or out from under you.
Excelent video Mark ! BioMechanics, Science, Exercise Creativity (challenge) and time saving (all at once) !
Very nice indeed !
I used to do some Chest Flies on the ball with both hands but never thought about Chest Press !
Waaaaaaaay more challenging. Gotta try it right away !
Since it's kind of a cumbersome exercise (dangerous maybe) one should better start with a 8kg Kb, I guess.
That's what I'll do here !
See ya !
Can you sometime teach us more about dumbbell wrist position? would love it. Also barbell would be great
Used to do these on a basketball, now I usually do ring pushups but as the gyms open back up gonna program this in because "floor work' type stuff is great for combat sports.
For wrestlers/grapplers would you say bridging with the head on the ball, or a head-bridge floor press is 'safe' enough for a lighter sports-specific variation? (For guys that already Headstand and head bridge)
Quality.
Would you recommend as "Extra option" the dumbell arm position also for the kettlebell to target more the pectorals? Why?
Great videos! Mark, have you tried a single kettlebell or dumbbell while climbing stairs? The asymmetry forces total core engagement.
Yes. I agree.
@@MarkWildman Could you do a stairs video, given that most of us are without gyms?
Nice
Mark ...can you please talk about the meaning of weekly tonnage loading for power lifters ?...I was watching a Russian video about it but the transmission was so bad....thanks in advance ..
Another excellent video!
To add a little physics perspective - when rolling back to return to sitting on top of the ball I suggest the comment: simply don't sit up too soon. It's all about the direction of force from the hips. Is it in front of the centre of the ball, or over top of the centre of the ball ? Wait until your hips are almost on top of the ball before committing to sitting up. Obviously you don't want to go too far either, which is why I say 'almost' on top of the ball. Your hips continue to move backward while sitting up, so you arrive at on top of the centre of the ball.
In other words, push the ball into the floor with your hips before sitting up, then the relative changing coefficient of friction from sweat is mitigated. Thanks for the great info!
There was probably a simpler way to talk about slipping in sweat lol
@@notnoaintno5134 hehe.....you're right. The analytical side of my brain was in conflict with the social awareness side.
Thanks for sharing! What about a mat under the ball?
That could help
Always good videos.
Can I use KBs in the dumbell position with elbows out?
Sure, if it doesn’t hurt, do it anyway you want
@@MarkWildman How freely do you move your scapula in this exercise? I'm trying to think about it in comparison/contrast to the stable retraction of a bench press. Thanks for the videos.
I've watched your 4 KB programming videos. Where would you place an exercise like this? On the SA Club/Recovery day or maybe on the 2 handed club day? (as that's where you took out Turkish Get Up which you said was a "bench press" equivalent exercise)
Post Tgu
@@MarkWildman Thanks.
Hey Mark, great video! Quick question - when i use heavier kettlebells, the bottom(side) of the kettlebell digs into my forearm causing too much pain for me to even go through the exercise. Any tips on how to fix that issue? Thanks!
L to L grip
Single or doubled wrist sweat pads help .
How do we program this into Tetris of Training? What is the rep/set scheme? Love the video!
3 sets of 70 to 80 % on each side with a 1 min break between sets at the end of a club or kettlebell workout
The important is: the glutes stay on! Thanks, this is pure gold. Very beautful idea, this seems to be perfect for martial arts
Hi Mark, it might be a strange question but since you work with a lot of women you might came across the issue and know the answer. Is this exercise (and kettlebell exercises in general) suitable for someone with weakened pelvic floor (prolapse)? I'm aware a lot of abs exercises are not recommended as they put pressure on the pelvic floor but I read some websites where they reckon a lot of core exercise (even weight lifting) can be okay with proper breathing technique and posture (stacked ribs - the way you normally show it for kettlebell exercises). Any idea / views on this?
i would think all kb'ing would be good for that but you would have to check with your doctor and physio
Hi Mark. Could this exercise also be performed with a BOSU?
you would remove much of the stability but would keep the scaps moving i think
Would love to see this from the side of the working arm, although elbow position is described in words, it would be great to have a visual.
This is great because bar chestpress hurts my shoulders everytime
In traditional weight lifting they often suggest face pulls to balance out pushing exercises for shoulder health. Is this necessary with kettlebells?
because most presses are overhead, cleans tend to balance them. with chest press it would most likely be rows or high pulls.
@@MarkWildman This is the most interactive fitness channel! Thank you :)
It won't make me sexy, but thanks for the thought.
Felt weird watching mark handle a dumbbell.
My home gym is too small for a big bouncy ball. Is a bosu ball a suitable alternative?
Yes
Would you EMOM / Nerd Math this or do the typical 4 sets of 10-12 (on each side) routine. I only ask because it has the flavor of a conventional muscle-building exercise (though much more dynamic of course) so it might seem like that strategy lets you take advantage of that. I'm sure there are many options and that anything can be improved by a strength/muscle endurance Nerd Math format, just wanna know the best applications you/others have found.
conventional timing and reps usually. done after nerd math training
@@MarkWildman Thanks, I'm curious then how to nerd math a 4 sets of 12 sorta muscly exercise like this since I am currently liking it as a chest/core exercise (to supplement the usual swing/C&P/etc strength program). I am reviewing the pushups nerd math videos and wondering if that strategy can work for this since it is also works towards the goal of chest/core strength (just facing down, not up).
I feel zoolander sexy already. Blue Steel!!
Can I use a bench when i don’t have a ball. I would put just my upper back on the bench leaving my lower back off bench so I am still utilizing my core , and glutes to stabilize.
That would be a fine comprimise
💕💕
These are deceptively difficult. I did one set with just 10kg. It seemed pretty easy. 2 hours later it feels like I took a couple of punches in the gut.
I’m glad I started light. Planning to work into these slowly!
Thank you that's good advice
Would love to try this but I know I'll end up with a kettlebell on my face😂
Just use a lighter weight first man, I bet you'll develope form for heavier weight in no time
Will this also work with a Wall Ball? Or will it not give the same effect with balance etc?
It won’t be the same but it will be close enough
@@MarkWildman Alright. Thank you
What size of ball do you recommend for someone around 6' tall?
55cm or 65
Dang it, I just bought a 75 to do this exercise, and I'm far from 6"... waaay too big. Back to the store it is ! ^^
Can you use a BOSU or is that to much of a decline angle and the roll out is not available.
It’s harder but you could pull it off. It doesn’t have the same stability requirements, but it’s better for movement of the scapula
Have no space for a ball in my home gym. Can I use a stool, a bench or 2 chairs facing each other?
Do the floor version
After training with weights...bodyweight...clubs...kettle bells. ....and a period of about two yrs using only a fitness ball for kettlebell and dumbbell presses...I missed the " sexy making " part....using a 50...60... Then 70 lb kb...and at times a 100 lb dumbbell ( being told by a trainer at the McGym that...." That's a very impressive amount of weight for that exercise!). For sets of 25- to 12 reps depending on the poundage...I wound up looking like a small unsexy gorilla!! At 69 yrs of age I still use the ball for one arm presses at home with my 50 lb kettlebells for 20 plus reps a set...." Sigh" still waiting for the sexy to happen...........
Stumbled upon this video again and finally decided to comment… That's a lot of trust in en exercise ball! A catastrophic failure of said ball could lead to pretty serious injuries.
I've been practicing Aikido for decades, so I consider myself quite good at falling harmlessly… But a ruptured exercise ball in this exercise? Depending on phase of the motion when it happens, I estimate my chances of avoiding major damage between 40% (top of the motion) and 5% (bottom of the motion). Yes, bottom is the most dangerous part.
Good ones are rated for 700 + lbs… some people use them as horse toys
If we were to add this to our 4 day program, should we pair it with the TGU, say make it light or heavy depending to TGU?
someone has been paying attention.... yes and yes
I must be doing something wrong: I feel more tension on the glute on the same side of the lifting arm.Can someone try to explain to me why, so that I can try to understand where's the mistake? Thanks PS: quite surprisingly, I had no problem whatsoever in the return to seated position. I began with a very light kettlebell (12kg), But I was eventually able to progress right away to the 24kg without any problem....I must be doing at least something right!
It works both. At the bottom same side, top not opossite side
@@MarkWildman thank you for the reply and for the suggestion. I love this bench press alternative. Great channel Mark: Congratulations
Does this have any functional value at all? In terms of stability or strength? It is it purely for vanity?
this is the most valuable version of a vanity exercise
You just complimented Crossfit and a traditional certifying body NASM in the same video and that my friend deserves a 👏 . So much hate for both, nice to give credit in areas that deserve it.
"Sexy maker".... it sure is :)
I'm always saying my sexy brings me too much drama but...🙄well...🤔😁 okay!
beach towel underneath
Since you are such a safety guy, have you seen this one?
czcams.com/video/piJ7Vd7wzzs/video.html
(First clip)
I was right with you until you mentioned sweaty balls.
I know you're smart man and you put out a ton of great videos but I would never lift weights while on one of those ball things because they're not even close to being sturdy enough to hold someone reliably that is holding heavy weights and they might hold up for a little while but right when you're in the middle of your hard heavy set that thing will pop on you and you'll end up getting hurt real bad especially with a hard floor underneath you so anyone that recommends lifting weights while on one of those ball things isn't giving good advice in this specific regard because it's just simply not safe at all man, you need a strong sturdy FID bench for what you want to do or just use the floor if that's all you have, personally I would only do bodyweight exercises on one of those ball things and I would never lift any types of weights on it let alone something that weighs a significant amount because that's literally an accident waiting to happen but nonetheless I appreciate your content but in this specific sense I would never listen to anyone recommending lifting weights on one of those ball things because it's just not safe at all and 1 accident would negate any type of positive training you're getting out of it plus it could literally kill you or make you injured for life and just the lack of confidence even thinking about using that ball thing while lifting weights already really bugs me and irritates me and no reputable trainer would ever recommend anyone lifting weights or doing anything unsafe while on those ball things, I've seen people actually squatting with weight on their backs while balancing on those ball things and that's literally the most ridiculous, insane and unsafe thing I think I've ever seen in my entire life!
Commercial ones are rated to 700 or 1000 lbs of rolling load. They use them with horses who weigh 1200 lbs.
You don’t want to use it, you don’t have too.
IF that’s a budhette state at the window, you need to smash that garbage into pieces.
Buddhism is philosophy. Not religion.
The bench press really is a shitty excercise in general
Is not functional, doesn't work your core, puts your body in a very unnatural position that causes injury and requires a bench
This excercise can be done anywhere you can take your ball and a dumbbell and is soo much better for you
Agree