1. One Arm at a Time
Push-ups are among the best exercises for the upper body, but you can get an even better workout and strengthen the chest with medicine ball exercises such as the one arm push-up. Place yourself into a traditional push-up position and then rest your right hand on top of your medicine ball. Leave your left hand on the ground for stability and then slowly perform as many push-ups and you can comfortably, focusing your attention on the right pectoral muscle as you push off of the medicine ball. Make sure that you keep your back straight and neck relaxed throughout the exercise, switching hands when you are ready.
2. Strength From Side to Side
Side bends are great exercises for the sides of the chest and help to stretch the external abdominals and the arm; however, they are also a great medicine ball exercises to tone and strengthen the chest. Stand with your feet about hip-width apart, holding the medicine ball between your hands. Inhale deeply as you lift the ball high over head, and then as you exhale, gently lean to the left, allowing your arms to drop down. Make sure that you keep your upper shoulder rolled out. Hold the side bend as you inhale and then lift as you exhale, dropping to the right. Repeat 10 to 15 side bends to strengthen the outer chest with a medicine ball.
3. Partner Up
With a partner, you can use the medicine ball chest press to strengthen the arms and upper chest. Stand 4 or 5 feet away from your partner, facing each other. Hold the medicine ball at chest level with your elbows out to the sides and then quickly push and throw the ball to your partner. When your partner returns the medicine ball, pass it again as quickly and forcefully as possible. Complete about 10 throws and then take a brief break, repeating 2 or 3 sets.
4. Pass it On
Another great partner exercise with the medicine ball is the underhand pass, working the muscles of the lower chest as well as the arms and abdominals. Again, stand about 4 or 5 feet away from your partner and lean forward slightly, swinging the ball between your legs. Toss the medicine ball with an underhand throw to your partner, throwing high so that he must catch it above his head. Your partner will then toss the ball to you with an underhand throw and you will catch it over-head. As you get used to the rhythm, try to pick up the pace as much as possible, performing 2 to 3 sets of 10 throws each.
Member Comments