# Kneeling Stability Ball Chest Stretch

A kneeling chest stretch with one forearm resting on a stability ball. Lowering your chest toward the floor opens the chest and front shoulder of the arm on the ball.

- Beginner · Mobility
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/chest-stretch-with-exercise-ball/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-stability-ball-chest-stretch/

## Muscles worked

- Mid chest: 8/10
- Front delts: 6/10
- Pectoralis minor: 5/10
- Biceps: 3/10

## How to do the Kneeling Stability Ball Chest Stretch

1. Kneel on all fours, one forearm resting on a stability ball beside you.
2. Bend your supporting elbow and lower your chest toward the floor.
3. Stop when you feel a stretch across your chest and front shoulder.
4. Hold with steady breathing, then switch sides and match the time.

### Full technique — 7 steps

1. Kneel on all fours with knees under your hips and a stability ball beside one shoulder.
2. Rest that forearm across the top of the ball with the elbow bent about 90 degrees.
3. Keep the other hand flat on the floor under your shoulder.
4. Bend the supporting elbow and lower your chest toward the floor.
5. Let your chest turn slightly toward the supporting arm until you feel a stretch across the chest and front shoulder.
6. Keep your hips over your knees and the forearm resting on the ball.
7. Hold the position with steady breathing, then switch sides and match the time.

## Common mistakes

- Letting the shoulder shrug up
- Hips drifting back toward the heels
- Ball placed too far forward
- Forcing painful range
- Turning too far too quickly

## Form cues

- Stretch, don't force depth
- Keep hips over knees
- Keep shoulder down
- Match both sides

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Kneeling Stability Ball Chest Stretch work?

Primary: Mid chest 8/10. Also works: Front delts 6/10, Pectoralis minor 5/10, Biceps 3/10.

### When should I do the Kneeling Stability Ball Chest Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Kneeling Stability Ball Chest Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 20 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/