Medicine Ball - Heavy Chest Raises

Intermediate Level of Difficulty

The chest raise using a heavy medicine ball is an intermediate core exercise. This exercise targets the lower back, glutes and rear deltoids.


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.

Exercise Instructions

medicine ball - heavy chest raises - step 1

Step 1

Start in a prone position with your arms and legs stretched out while holding the medicine ball in your hands.

medicine ball - heavy chest raises - step 2

Step 2

Lift your body up off of the floor and raise the medicine ball and both legs as high as you can.

medicine ball - heavy chest raises - step 3

Step 3

Lower your legs and the medicine ball back to the floor and repeat.