Light Medicine Ball Chest Raises

Beginner Level of Difficulty

The light medicine ball chest raise is a beginner core exercise. This exercise targets the lower back and is suitable for any fitness level.


Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

light medicine ball chest raises - step 1

Step 1

Start face down on a mat with your arms stretched out in front of you while holding a light medicine ball.

light medicine ball chest raises - step 2

Step 2

Slowly raise your entire body up as high as you can and hold the position for a second at the top.

light medicine ball chest raises - step 3

Step 3

Lower your body back down with control and repeat.