1. Let's Make This Clear
With so many types of fitness balls on the market, such as physio balls, Swiss balls, medicine balls and exercise balls, you might be wondering, 'what is a medicine ball exactly?' While many fitness balls on the market today are large inflatable balls which require you to engage your core muscles to find balance on the ball, such as physio balls and stability balls, medicine balls are smaller in size and weighted. Medicine balls can be used almost in the same way that you would use hand held weight, but can also be used in throwing and catching exercises or as props when performing push ups, yoga, Pilates and more.
2. A Little Squeeze Please
One of the most gentle medicine ball exercises, a medicine ball chest squeeze is an isometric exercise, meaning that the muscles are contracted but do not move during the exercises. With just a subtle move, you can work the shoulder and chest gently and easily, either during your warm-up routine, as as part of physical therapy exercises for the chest, neck and shoulders. Additionally, the simply act of gripping the ball itself while performing a gentle chest squeeze is a great way to strengthen the wrists and hands for those with carpal tunnel, arthritis or wrist and hand injuries.
3. Just Do It
To perform a chest squeeze with a medicine ball, sit in a chair with your feet flat on the ground and your back straight. Hold your medicine ball firmly between your hands, level with your chest. Spread your fingers wide, pointing them away from your while holding your elbows into your body. Follow your breath, squeezing as firmly as you can comfortably into the ball as you exhale, engaging the muscles of the chest, and relaxing as you inhale. Perform fifteen to twenty medicine ball chest exercises.
4. Add a Twist
To get a deeper workout and engage the abdominals, you can add a slight twist; however, make sure that you back remains straight throughout the exercise. While exhaling, squeezing the ball and contracting the chest, slowly turn to the left side and push the ball in front of your body, straightening your arms. As you relax and inhale, come back to center and bring your arms back into your body. Repeat on the opposite side, performing ten to fifteen turns to each side.
5. Double Trouble
Try sitting on an inflatable stability ball as you perform your medicine ball chest exercises. You can get an even greater workout for your back and abdomen while balancing on your stability ball and performing the chest squeeze. Make sure that your legs remain together with feet flat on the floor and back straight.
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