How to Strengthen Chest With BOSU Ball Exercises

The BOSU ball has become a staple for most fitness facilities. It can be used in many ways including as a bench, step or platform for doing abdominal exercises. This article will focus on the using it as a bench for doing first a chest press and then a dumbbell fly. By using the BOSU ball you are adding instability, which will help the stabilizer muscles in the shoulder as well as allowing for a greater range of motion in the chest that you wouldn't normally get from a bench.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• BOSU ball
• Light and moderately light dumbbells

Chest Press on the Bosu Ball

1. Holding moderately light dumbbells, sit on the floor with your back to the BOSU ball.

2. Lean back on the ball with the apex of the ball in between your shoulder blades. Let you head rest back against the ball and raise your bottom so your torso is planked while your knees are bent at a 90 degree angle and your feet are firmly on the floor a little more than shoulder width apart.

3. With your arms at 90 degrees from your torso and elbows on the floor, press the weights up and together, squeezing the pectoralis muscles together.

4. Slowly return the weights to the floor and repeat up to 20 times

Flys on the Bosu Ball

5. Holding light dumbbells sit on the floor with your back to the BOSU ball.

6. Lean back on the ball with the apex of the ball in between your shoulder blades. Let your head rest back against the ball and raise your bottom so your torso is planked while your knees are bent at a 90 degree angle and feet firmly on the floor a little more than shoulder width apart.

7. With your arms out a your sides and your elbows straight bring your arms together, squeezing the pectoralis and touching the weights at the top.

8. Slowly return the weights to the floor and repeat up to 20 times

Tips & Warnings

• Increase the weight once you are able to complete 20 repetitions easily.
• The BOSU ball is unstable. Make sure to maintain good balance and keep your core engaged while working on the ball.

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