In this article you are going to learn how to use a medicine ball to strengthen the chest muscles, as well as delving into explosive exercises designed to target the chest whilst increasing your cardiovascular fitness.

Floor Press / Bench Press

• Start by holding the medicine ball and slowly coming down to the floor or Exercise Bench to lie on your back.

• Bend your knees, so that your feet are flat on the floor.

• Bring your arms 90 degrees so the ball is directly over the chest.

• Press the medicine ball directly up over your chest until your arms are fully extended.

• Slowly lower trying to keep the elbows from resting on the floor or lowering below the bench pad.

• Repeat for desired amount of reps.

Kneeling Chest Pass

• Set up by coming into a tall kneeling position, facing the wall, and holding a Wall Ball at the chest.

• Bracing the core, aggressively throw the ball towards the wall in front of you extending the arms fully.

• Catch the ball as it comes back towards you keeping the core tight.

• Repeat for desired amount of reps. If the ball does not rebound within your grasp, move slightly closer each rep until it does. If you find this uncomfortable, using a Thick Gym Mat can help.

Medicine Ball Power Drop

• Start by slowly coming down to the floor and lying on your back.

• A coach or workout partner stands above your head holding the Medicine Ball.

• Extend your arms directly above the shoulders in preparation to catch the ball.

• The workout partner then drops the medicine ball above your chest.

• Catch the ball and lower it to the chest with control before explosively throwing the ball upwards, back to your partner.

Lying Chest Pass

• Start by holding the medicine ball, lying on your back on the floor.

• Bend your knees, keeping the feet flat on the floor.

• Raise your arms 90 degrees so the ball is directly over the chest.

• Explosively press the medicine ball away from you, upwards into the air.

• Catch it with both hands and immediately explode it back up.

• This can be a great alternative to the power drop if performing a solo workout.

Integrating a medicine ball into your chest workout routine can be an effective way to enhance stability and coordination whilst also achieving strength throughout your upper and lower chest. Try adding these exercises into your next chest workout for a challenging finisher or just as a stand-alone workout.

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Tags: Equipment > Medicine Balls and Slam Balls ; Exercise Type > Strength