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Medicine Ball Chest Exercises
Chest exercises are commonly done with barbells, dumbbells, benches and weight machines. A medicine ball is another fitness tool that can work your chest. Medicine balls are hard rubber, leather or vinyl spheres. When using them for chest exercises, stick with the rubber kind. Grab a training partner and get to work on your pecs..
Kneeling Chest Pass Push-up
Kneeling chest pass push-ups work your chest with two exercises. Kneel on the floor with the ball held in front of your chest and a straight line from your shoulders to knees. Steadily throw the ball to your partner as you fall forward and place your hands shoulder-width apart on the floor. Immediately lower your chest to the floor and explosively push yourself up and back to the start. Catch the return ball and repeat for 12 to 15 repetitions.
Uneven push-ups work your chest from a face-down position and they also fire up your oblique muscles which are found on the sides of your stomach. Place your right hand on the ball, your left hand a shoulder-length away on the floor and your feet together behind you, toes curled under. In a steady motion, push yourself up, lift your hips and straighten your back by tightening your core. Slowly lower your body until you feel a strong contraction in your chest muscles, push up and repeat. After doing 10 to 12 reps, switch sides.
Chest pushes work your chest from a standing position. Position your feet shoulder-width apart and hold the ball at upper chest height with your elbows facing out. In a forceful motion, step forward with your left foot and throw the ball at an upward angle to your partner. After catching the return toss, repeat for 12 to 15 repetitions. Alternate each lead foot when throwing.
Stability Ball Pullovers
Pullovers work your chest from a face-up position on a stability ball. Lie on the stability ball with your head and shoulders resting comfortably, knees bent and feet shoulder-width apart on the floor. While holding the medicine ball behind your head with your arms fully extended, move it to a point above your stomach by lifting your arms. Slowly return the ball to the starting point and repeat 12 to 15 times.
Two-hand push-ups work your chest, shoulders and abs simultaneously and they are done from a face-down position. Place your hands on the sides of the ball with your feet together behind you. Steadily lift your hips, contract your abs, extend your arms and form a straight line from your shoulders to your heels. When into this position, be aware that your balance is going to be challenged. Slowly lower yourself down until your chest is right above the ball and push back up. Repeat for 12 to 15 repetitions.
Explore In Depth
- Brian Mac: Chest Push
- ACE Fitness: Medicine Ball Push-ups
- Sekendiz B, Cuğ M, Korkusuz F. Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. J Strength Cond Res. 2010;24(11):3032-40. doi:10.1519/JSC.0b013e3181d82e70
- Yu W, Cha S, Seo S. The effect of ball exercise on the balance ability of young adults. J Phys Ther Sci. 2017;29(12):2087-2089. doi:10.1589/jpts.29.2087
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