Traditional chest workouts are boring. Training your chest with a medicine ball can increase your strength as much as your standard routine of Bench Presses, Dumbbell Flies and Bar Dips.

Medicine Ball Chest Combos

Ball Rolls with Medicine Ball Push-Ups

Similar to Dumbbell Flies, Ball Rolls help isolate the pectoral muscles.

Sets: 2 (30-second rest between)

• Assume push-up position with one hand on the ball and one on the floor
• Roll ball from hand to hand three times
• Follow this with three One-Arm Push-Ups on the ball
• Roll the ball to the other hand for three One-Arm Push-Ups
• Without rest, continue rolling the ball from hand to hand twice
• Progress down to two Single-Arm Ball Push-Ups per hand
• Follow the same procedure to one roll per hand with one Single-Arm Push-Up per hand

Burpees with Ball Throws and Push-Ups

Burpees enhance power in the lower body, and explosive ball throws develops upper-body strength.

Sets: 2 (60-second rest between)

• Assume push-up position with both hands on ball
• Quickly thrust your legs forward toward your hands and back and immediately jump up
• From a standing position, explosively throw the ball from chest level against a wall
• Catch the rebound and return to push-up position with both hands on the ball
• Perform 3 Push-Ups
• Repeat sequence twice more without resting between exercises

Super Set Finisher

1. Single Leg Squats with a Ball Throw

• Facing about three feet from a wall, hold ball at chest level and squat on one leg (other foot off floor)
• Hold two seconds
• Rise from squat position while simultaneously throwing the ball against the wall and catching it on the rebound
• Without resting, continue Single Leg Squats/Ball Throw nine more times
• Repeat with other leg 10 times

2. Side Lunges and Ball Twists

Side Lunges and Ball Twists are excellent lower- and upper-body and core strength movements.

• Perform immediately following Single-Leg Squats and Throws
• Holding ball at chest level with arms extended, rapidly rotate torso to the right while laterally lunging with right leg
• Return ball to start position while dragging left foot toward right
• Repeat nine times, then perform to the left for 10 reps

Find more workouts in our med ball exercise library.