1. Free Fall and Snap Back Up
Position yourself directly in front of the BOSU ball, squatted down with your hands out, palms facing the ball. The proper distance between you and the ball depends on your height; it's smaller for short people and greater for tall people. Fall forward and catch yourself on your hands, and immediately push back up with all of your force, using a popping effect to return to your starting position. This is one full repetition. Do 8 to 10 repetitions to complete a set, and three full sets for optimum results. Remember the fall downwards is slow, and the push back up is forceful and quick. This explosive movement is a great way to strengthen your chest with a BOSU ball.
2. Supersize Your Push-Ups
Strengthen your chest by doing a regular push-up on a BOSU ball. Not only does it work your chest, but also your arms, abdomen and shoulder muscles. Get in the starting push-up position with your hands on the BOSU ball and up on your toes with your body straight. Your wrists will point inward from the shape of the ball. Lower yourself down to the ball slowly, keeping your head up. Push back up slowly, returning to the starting position. This cycle completes one full repetition. Aim for 10 repetitions in a set, and three full sets of push-ups.
3. Use Free Weights For a Chest Press
The free weight chest press is a simple BOSU ball chest exercise. Start by sitting on the BOSU ball with a dumbbell in each hand. Lower yourself so that you're reclined, with your back positioned against the BOSU ball. Grip the dumbbells, and hold them a few inches above your shoulders with your elbows out to the sides. Lift the dumbbells, straightening your arms as they go up. Return to the starting position, and repeat the exercise 8 to 10 times. You should do three sets of these dumbbell chest presses for the best results. Another option is to use resistance bands instead of dumbbells. Either wrap the resistance band behind your upper back, holding the band on either side, or purchase the ball stabilizer that allows attachment of resistance bands.
4. Do Chest Fly Exercises on the Ball
Start out sitting on the ball again, with a dumbbell in each hand. Lower yourself to the reclined position. Straighten your arms, and put them all the way out to the sides, aligned with your shoulders. Face your palms up toward the ceiling and, keeping your arms straight, lift them until your hands gently touch. Lower your arms back down to complete the exercise. Repeat it for a total of 8 to 10 repetitions, and do three sets.
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