3 Chest Workouts To Mix Up Your Routine

Everyone that has a workout regimen has done the bench press and regular push-ups before.  These 3 exercises with the Swiss ball will not only keep things fresh by changing up your routine; they will benefit you by improving your flexibility, coordination, alignment and core strength.

“Looking good is not good enough.  Always strive to improve so that you won’t pay the dues today for what you didn’t do yesterday” – Chibuike Opara

DUMBBELL BALL PRESS

Lie your back on a Swiss ball with a dumbbell in each hand that will allow you to do 8-12 reps.  Hold the weights at shoulder level and press the weights straight over your chest.  Breathe out as you push the weights up and breathe in as you

go down.  Then repeat (3 sets).  Another variation of the exercise is to have your palms face each other and then twist your wrist as you lift the dumbbells so that at the top of the movement, your palms are facing away from the body.

SWISS BALL PUSH-UPS

Face down and lie on the floor.  Place your hands about 3 feet apart from each other holding your body up at arm’s length.  Place your toes on top of the exercise ball and elevate your body.  Next, lower yourself until your chest almost touches the floor as you breathe in.  Then press your upper body back up to the starting position and squeeze your chest.  Exhale as you perform this step.  Then repeat 15-20 reps (3 sets).

As you advance, perform the exercise with a weight vest.

DECLINE DUMBBELL FLIES

Lie down on a decline bench with a dumbbell on each hand on top of your thighs.  Then move the dumbbells in front of you at shoulder width. The arms should be perpendicular to the floor and fully extended.  Bend the elbows slightly to prevent stress at the biceps tendon.

Next, lower your arms out at both sides in a wide arc

until you feel a stretch on your chest.  Breathe in as you perform this portion of the movement.  Return your arms back to the starting position as you squeeze your chest muscles and breathe out.  Hold for a second and repeat the movement (8-12 reps).  Increase weight as you progress.

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