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The All-In-One Chest Exercise

March 14th, 2011 No Comments

I  know, I know, I know.  Push ups suck outright, and now I’m going to make them even more challenging. But look at it this way, with this one exercise, you get your chest press and flies out of the way.

Unfortunately you can’t do this on your knees because of how you move over the ball.

Here’s what you do:

  1. Put one hand on top of the bosu and then set yourself up in a normal push up position with your back flat and hands wider than your shoulders.
  2. Do a push up.
  3. Pushing off of the floor, move your hand to meet the other on top of the bosu ball.
  4. Move the other hand to the floor and do a push up.

Repeat 10 times on each side to complete 20 total!

IF YOU DON’T HAVE A BOSU BALL

You don’t need a bosu ball to do this, but the elevation of the ball helps to isolate each side, intensifies the work for your arms, and forces you to keep your core engaged.  If you don’t have a ball, simply do it on the floor.  Maybe stack up a couple weights so you have a center point with height.

IF YOU NEED TO BE ON YOUR KNEES

If you’re building your upper body strength, you’ll probably find this exercise to be too challenging.  Try this instead.  On your knees, do a push up.  When you are coming up, touch one hand to your opposite shoulder.  Repeat this ten times with the same hand, then switch to the other and for the final 10.

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