Exercise of the Week - Chest Squeeze with a Medicine Ball
Tuesday March 20, 2007
When working the chest, most of us are familiar with the usual chest exercises - pushups, chest presses and flies. The Chest Squeeze is another way to work the chest, but in a different way...and different is always good when it comes to strength training. The Chest Squeeze is more of an isometric exercise, so it won't be as intense as other chest moves. What I like about it is that it's much tougher than it looks and it's an excellent way to warm up the chest before moving on to more intense exercises. I've added a twist in this version, which also adds some core work in there as well.
Use this move as a warm up or tack it on at the end of your chest work for a little extra burn.
Do it right: Sit tall on a ball or chair. Make sure the back is straight and the abs are engaged. Hold a medicine ball at chest level and squeeze the ball on either side to contract the chest. While continuing to squeeze the ball, slowly twist towards the left while simultaneously pushing the ball out until the arms are almost straight. Pull the ball back in, return to center and repeat on the other side, alternating sides. Keep constant pressure on the ball the entire time to really engage the chest. You'll also feel this in the shoulders as well.
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