Philly Junior PGA Fitness Friday - Stability Ball Chest Press

Performing single-arm press variations on a stability ball is superior than machines or a traditional bench, particularly for junior golfers!

This is true for a few reasons:

  • Promotes engagement and strength of the core, hip, and shoulder stabilizers.
  • Promotes rotational stability and consistency for the golf swing.
  • Exposes muscle and strength imbalances.

The 1-Arm Stability Ball Chest Press is more difficult that a traditional bench press or press machine. It will expose your weaknesses and imbalances. However, once you build strength and control with this exercise, you’ll improve stability, control, and power in your swing!

As a part of your strength training workout, perform 3 sets x 8-12 reps at a moderate weight

(Note:  around reps 8 through 12, you should sense that you’re 1-3 reps away from failure. Failure is the point in which you can no longer perform the movement, or your form gets sloppy.)

If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.

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