How to Strengthen Chest With Medicine Ball Exercises
The medicine ball is a versatile piece of equipment that can easily be incorporated into any daily workout routine. By incorporating the ball into the strength training of your chest, you’re not only adding a little variety to your workout, but also improving your overall balance, agility and concentration.
Instructions
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Pushups
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1
Kneel on the floor with the medicine ball in front of you.
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2
Bend forward, placing both hands on the ball, keeping your fingers extended and your thumbs on the top of the ball.
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3
Bring both legs back so they are fully extended, tucking your toes under so they are firmly planted on the ground. Make sure that the ball is positioned directly under your chest and your feet are positioned slightly wider than shoulders width apart. This should allow for good balance as you move into the pushup.
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4
Slowly bring your chest down to the ball, making sure that your elbows bend out and are in line with your shoulders. Once you’ve brought yourself down to a few inches from the ball, push yourself back up. Do 12 repetitions.
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5
As your balance improves, bring your feet closer and closer together after each set of 12 repetitions.
One-handed Pushups
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6
Kneel on the floor with the medicine ball in front of you.
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7
Bend forward, placing one hand on the ball, keeping the fingers extended and the thumb on the top of the ball and the other on the floor.
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8
Bring both legs back so they are fully extended, tucking your toes under so they are firmly planted on the ground. Make sure that the ball is positioned between the shoulder and the chest under the hand that holds it and your feet are positioned a shoulders width apart. This should allow for good balance as you move into the pushup.
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9
Slowly bring your body towards the ground, making sure that your elbows bend out and are in line with your shoulders. Once you’ve brought yourself down to a few inches from the ball, push yourself back up. Do 12 repetitions.
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10
Now switch hands and do another 12 repetitions.
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11
As your balance improves, bring your feet closer and closer together after each set of 12 repetitions.
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1
Tips & Warnings
As your strength and balance increases, try using only one hand to do the pushup, leaving the other behind your back.
If you suffer from shoulder or elbow injury, make sure that you consult a doctor or physical therapist before incorporating these strength training exercises into your workout routine.
