Medicine Ball Chest Exercises
Medicine Ball Chest Exercises
Medicine balls can be used to build larger chest muscles. Find the best chest-focused med ball exercises in this exercise guide.
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Bench Press
• Lie on a Mirafit weight bench, holding a medicine ball against your chest.
• Lift the ball into the air, keeping your arms close to your body.
• Lower the ball back to your chest and repeat.
WHY IT WORKS: Using a medicine ball allows you to hold the weight in a neutral grip.
Bench Throw
• Lie flat on a Weight Bench.
• Bend your arms and explode them upwards, throwing the ball at the top of the movement.
• Meet the ball with your hands on the way down.
GET GOOD FORM: Catch the ball on the way down, slowly bringing it to a halt.
From: The 10 Best Bench Press Variations You Should Be Doing
Chest Push
• Hold a med ball in both hands.
• Lower into a quarter squat position.
• Jump forward, pushing the ball away from you.
• Collect and repeat
WHY IT WORKS: This upper body plyometric exercise also makes you stronger by incorporating a weight.
Floor Press
• Lie on an exercise mat, with your feet planted on the floor while holding a medicine ball against your chest.
• Extend your arms upwards, raising the weight into the sky.
• Lower the med ball back to your chest.
GET GOOD FORM: Don’t let your elbows touch the floor during this exercise.
Kneeling Chest Pass
• Begin kneeling, sitting on your heels with a wall ball at your chest.
• Throw the ball, pushing off your heels and lowering to a push up position.
• Perform a push up, collect the ball, and go again.
TOP TIP: Make sure you explosively throw the ball.
Lying Chest Pass
• Lie on a workout mat with your knees bent and feet on the floor.
• Raise your arms 90 degrees, holding a medicine ball directly over your chest.
• Explosively press the med ball away from you, launching it into the air.
• Catch it with both hands and immediately explode it back up.
TOP TIP: This exercise requires good coordination as well as pushing strength. Start with a lightweight med ball until you’ve mastered the exercise.
Power Drop
• Lay on your back with a workout partner standing above your head with a medicine ball.
• Extend your arms above your shoulders, ready to catch the weight.
• Have your partner drop the medicine ball above your chest.
• Catch it with both hands, lower it to the chest, and then explosively throw it back to your workout partner.
VARIATION: Working out by yourself? Try the lying chest pass version above.
Push Up
• Get into a high plank position.
• Place both hands on a medicine ball, arms straight.
• Lower your chest to the med ball and rise up to complete one rep.
REGRESSION: Perform this exercise on your knees to increase stability
Rolling Push Up
• Get into a high plank position.
• Place one hand on a medicine ball and perform a push up.
• Go back to a high plank and roll the ball to the opposite hand.
MULTIPLE MUSCLES: This exercise is also great for targeting your back.
Single Arm Chest Pass
• Stand side-on to a wall, holding a medicine ball in both hands, at your chest.
• Twist towards the wall, transferring the ball to a single hand.
• Throw the med ball at the wall. Collect and repeat.
WHY IT WORKS: This exercise increases your strength and power.
Svend Press
• Hold a medicine ball in front of your chest.
• Press your hands together with force and hold for a few seconds.
• Put the ball on the ground and shake your arms out before your next rep.
TOP TIP: Use a tyre tread medicine ball for a more secure grip.
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