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.