THE BEST MEDICINEBALL CHEST WORKOUT

This workout takes only 10 minutes and works the triceps hard in addition to the chest. If you don’t have a medicine ball, a firm soccer or basketball will work.

HOW IT WORKS

A medicine ball is so versatile it doesn’t even have to move and it can still help you build muscle. You don’t have to throw, catch, or even lift it, but merely use it to balance on. Working to keep it stable will work your own stabilizing muscles in your core, and using it for pushup variations will light up your pecs and triceps.

DIRECTIONS

Perform the exercises as a circuit, completing one set of each back to back without rest. Do at least five reps per move and try to add one rep each time you repeat the workout. Complete one to three circuits, resting three to five minutes between each.

1 LOCK-OFF

SETS: 1–3 REPS: 5 OR MORE (EACH SIDE) REST: 0 SEC.

Get into pushup position resting your left hand on the medicine ball and right hand on the floor. Lower your body until your chest is just above the floor and then push back up. At the top, reach up with your opposite hand and slap your chest.

2 DROP N’ POP

SETS: 1–3 REPS: 5 OR MORE REST: 0 SEC.

Place both hands on the ball and get into pushup position. Quickly let go of the ball and spread your hands out to shoulder width on the floor. When you feel your chest touch the ball, push yourself up fast so your hands come off the floor and land on the ball again.

3 CLOSE-GRIP PUSHUP

SETS: 1–3 REPS: 5 OR MORE REST: 0 SEC.

With both hands on the ball, perform pushups. Squeeze the ball hard throughout the set and keep your abs braced.