Boost Power With This Med Ball Chest Workout

Build powerful chest strength with this med ball workout from STACK Expert Jim Carpentier.

Traditional chest workouts are boring. Training your chest with a medicine ball can increase your strength as much as your standard routine of Bench Presses, Dumbbell Flies and Bar Dips.

Similar to Dumbbell Flies, Ball Rolls help isolate the pectoral muscles.

Read More >>

Single-Arm Med Ball Push-Up

Traditional chest workouts are boring. Training your chest with a medicine ball can increase your strength as much as your standard routine of Bench Presses, Dumbbell Flies and Bar Dips.

Medicine Ball Chest Combos

Ball Rolls with Medicine Ball Push-Ups

Similar to Dumbbell Flies, Ball Rolls help isolate the pectoral muscles.

Sets: 2 (30-second rest between)

  • Assume push-up position with one hand on the ball and one on the floor
  • Roll ball from hand to hand three times
  • Follow this with three One-Arm Push-Ups on the ball
  • Roll the ball to the other hand for three One-Arm Push-Ups
  • Without rest, continue rolling the ball from hand to hand twice
  • Progress down to two Single-Arm Ball Push-Ups per hand
  • Follow the same procedure to one roll per hand with one Single-Arm Push-Up per hand

Burpees with Ball Throws and Push-Ups

Burpees enhance power in the lower body, and explosive ball throws develops upper-body strength.

Sets: 2 (60-second rest between)

  • Assume push-up position with both hands on ball
  • Quickly thrust your legs forward toward your hands and back and immediately jump up
  • From a standing position, explosively throw the ball from chest level against a wall
  • Catch the rebound and return to push-up position with both hands on the ball
  • Perform 3 Push-Ups
  • Repeat sequence twice more without resting between exercises

Super Set Finisher

1. Single Leg Squats with a Ball Throw

  • Facing about three feet from a wall, hold ball at chest level and squat on one leg (other foot off floor)
  • Hold two seconds
  • Rise from squat position while simultaneously throwing the ball against the wall and catching it on the rebound
  • Without resting, continue Single Leg Squats/Ball Throw nine more times
  • Repeat with other leg 10 times

2. Side Lunges and Ball Twists

Side Lunges and Ball Twists are excellent lower- and upper-body and core strength movements.

  • Perform immediately following Single-Leg Squats and Throws
  • Holding ball at chest level with arms extended, rapidly rotate torso to the right while laterally lunging with right leg
  • Return ball to start position while dragging left foot toward right
  • Repeat nine times, then perform to the left for 10 reps

Find more workouts in our med ball exercise library.


Photo Credit: Getty Images // Thinkstock

Topics: CHEST | MEDICINE BALL EXERCISES | POWER TRAINING | POWER | EXERCISE | BENCH | MED BALL | THROW | MEDICINE BALL