Saving time during a workout can amount to getting more exercise during the same amount of time. Using unstable surfaces while exercising your chest can have the added benefit of providing a workout to your abdominal muscles as well. Medicine ball and stability ball exercises provide an unstable surface, with many different options to work both the abs and the pectoral (pecs) muscles of the chest.
Stability Ball Dumbbell Press
The stability ball dumbbell press is a variation of the classic bench press exercise. Instead of lying on a stable exercise bench, you will instead balance on a ball. Begin sitting on a stability ball and then walk your feet forward. Lean back until your head and shoulders are resting on the ball and your torso is parallel to the floor. The knees are bent with the heels in line with the knees. Hold the dumbbells in your hands with your arms raised toward the ceiling. The wrists are straight and the palms face in the direction of your legs. Bring your hands together over the center of your chest and touch the dumbbells. Then, bend your elbows and lower your arms until the dumbbells are next to the outsides of your shoulders. Press the arms straight upward again to complete one rep. The upward motion uses the muscles of your chest, triceps and shoulders. Holding your torso up challenges the abs.
Single-arm Medicine Ball Push-up
The single-arm medicine ball push-up exercise puts one side of your body off balance because one hand is on a medicine ball. This creates work for your abs to compensate for the uneven position of your hands while still holding your body parallel to the floor. The muscles of your chest must work harder as well to stabilize the side that rests on the ball, which is why you should perform an even number of reps with the ball under each hand. To begin the exercise, kneel on the floor with your right hand on a medicine ball and your left hand flat on the floor. The hands are in line with your shoulders. Step your legs back into push-up position with your legs and spine straight. Look down. From there, lower your chest toward the floor by bending your elbows out to the sides. Keep your shoulders and pelvis even so that one side does not dip lower than the other. Raise your body and straighten your arms to finish one single-arm medicine ball push-up. Simply put the ball under your left hand and repeat to work the other side.
Stability Ball Push-Up
The stability ball push-up, contrary to the single-arm medicine ball push-up, offers instability of the lower body. Your legs are on top of a stability ball with both hands flat on the floor. As you do the exercise, the ball may roll to one side or the other if your core muscles are not strong enough to keep it in place. Get into position by lying on stability ball and walking your hands forward until you are in push-up position with your shins or toes on the ball. Your body forms a straight line from head to toe. Squeeze your abs. The arms are straight with the hands shoulder-width apart. Next, bend your elbows and flair them outwards. Your body will move head first toward the floor and must maintain its straight line. Lift yourself back to the starting position by straightening your arms.
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