When it comes to working out your chest, there’s not too much variation in terms of different exercises that you can use like you can for other body parts such as back, triceps, biceps, or shoulders. It seems as if all you can do is rotate between starting off picking between flat bench or incline bench and then choosing between dumbbells or barbells.
I’ve started incorporating the medicine ball into my workouts. The great thing about using a medicine ball is that it adds variation to your workout and it works all of your supporting muscles, and especially your core.
I typically start off with 4 sets on the incline bench and then follow that up with 2-3 exercises using the medicine ball. The great thing about the medicine ball is that you can use so many different variations.
I like to do push ups and rotating the ball to each arm. You could also do push ups with three medicine balls by placing your hands and feet on a medicine ball. This really works out your core! You could also do a pushup with a medicine ball and then throw in an arm raise to work out your shoulder just a little extra as seen in the video below.
If you want to boost your training intensity, try supersetting the bench press with medicine ball push ups and you’ll really feel the burn.
To cap off my chest workout with the medicine ball, instead of flys, I’ll simply do a push up with both hands on the medicine ball, which also works out the triceps really well.