Chest Workout with the Flexibility Ball

The stability ball is a great way to increase your overall and core strength, your flexibility, balance and total fitness. There are tons of exercises you can perform on or with the ball, either using your own body weight or with weights. Here are some great exercises for focusing on your chest muscles, although they also work your whole upper body as well.

The first exercise is push-ups on the ball. You can begin by lying on your lower stomach/upper thighs on top of the ball. You can start here for a modified push up or if you want more of a challenge than slowly roll out until only your feet are on the ball and you are in push up position. Then begin doing push ups slowly, keeping your core tight and your whole body straight. Let your head go all the way to the floor and then push up. It's better to do only a few deep ones than to do a lot of quick, shallow push ups. Try and work your way up to 10 push ups and once you have reached that goal set a new one. You can also vary the position of your hands in order to work different muscles. For example, if you place your hands closer together you will work your triceps more; farther apart and you work your chest.

Next grab your weight and lay on the ball on your back. Hold your hands at chest level at your side, knuckles facing out. Push the weights straight up and twist your hands together at the top. If you want more of a challenge to your core then roll all the way out until only your head and shoulders are on the ball and your legs and core are "bridged." Make sure that you keep your abs and back tight and firm throughout the exercise; don't let your back sag at all. Then perform these chest presses 20 times.

Now stay in the same position on the ball, take your weights and hold your arms straight out to the sides as if you are about to hug somebody, elbows slightly bent and not locked out. Hold your arms slightly higher than your shoulders so you don't hyperextend them. Next hug your arms together and meet your weights over your head. Repeat this 20 times.

Once you have become comfortable with these exercises and they no longer make you sore you must increase your weight or your reps. You might try first increasing your reps and then doing a few reps with a higher weight after that. Then the next time try and do 20 reps with the higher weight.

These exercises will help build your upper body and core strength. You should do them 2-3 times a week in conjunction with other body part exercises. Good training!