Chest Exercises using an Exercise Ball
The chest exercises presented on this webpage can be performed using dumbbells and an exercise ball, also called swiss ball or gym ball.
The chest exercises using an exercise ball proposed here are accompanied by animated pictures showing you the correct way to perform them as well as helpful tips and comments on the different variants proposed.
Dumbbell Press on Ball
- The dumbbell press on ball chest exercise requires the use of an exercise ball instead of a flat bench.
- As with its dumbbell-only sister exercise, it will require the use of your triceps, your pectorals and finally your back muscles to keep your body extended.
Incline Dumbbell Press on Ball
- The incline variant of the chest exercise has you position as you would if you were to use an incline bench.
- This chest exercise will target your upper pectorals specifically but also your triceps and your thighs.
Push Up on Ball
- The push up; a classic chest exercise although this specific adaptation requires the use of an exercise ball.
- It will target your chest and triceps muscles but also the stabilizing muscles located in your trunk.
Push Up (on Knees) on Ball
- The push up on knees chest exercise is preferable for those experiencing difficulties performing the previous exercise.
- While less intense than the previous, it will still exercise the chest and triceps muscles and core muscles in your trunk to a certain degree.
Push Up (Feet Up) on Ball
- The third and last adaptation of the classic push up chest exercise, this one has you resting your thighs on top of the exercise ball.
- A further change can be made to increase difficulty and consists of placing your toes on top of the ball instead of your thighs.
Chest Fly on Ball
- The classic chest fly exercise can also be performed using an exercise ball, where it replaces the use of a flat bench.
- As with its classic counterpart, this chest exercise will target your outer pectoral muscles but will also require work from your back to maintain your bridge or table-top position.
One-at-a-Time Chest Fly on Ball
- The one arm at a time variation utilizes a low pulley setup.
- It too will exercise your outer pectoral muscles as well as your back and core muscles.
Bear Hugs with Ball
- Finally, the bear hug chest exercise can be performed while sitting down or while standing up.
- Apart from targeting your chest muscles, it will also utilize the muscles located in your shoulders.