Chest Exercises - Pushups, Chest Presses and Chest Flies

By Paige Waehner, About.com Guide

Updated October 08, 2011

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The nice thing about pushups, besides all the muscles they work, is that there are so many variations that you can always find a version that works for you. This exercise is great for the upper body, but it's also great for the core. Elevating one hand on a medicine ball adds a new challenge, and rolling the ball from hand to hand engages the abs and adds a dynamic element you don't often get with traditional pushups.

1. Get into pushup position on the knees (easier) or the toes (more difficult). Make sure the body is in a straight line with the abs in and the back straight.
2. Place one hand on a medicine ball and keep the other on the floor. Get your balance and lower into a pushup.
3. Push back up and roll the ball across the floor to the other hand and lower into a pushup.
4. Continue rolling the ball back and forth for each pushup for 1 to 3 sets of 10 to 16 reps.

Tips

• You can often find soft medicine balls which make this move a bit easier.
• Keep the body in alignment. By elevating one hand, you may not have the same range of motion, so only lower as far as you comfortably can.
• Keep the body in a straight line. Don't sag in the middle, and don't let your shoulder blades ride up. Your upper back should be flat.