The Ultimate Chest Work-Out


Advanced Level of Difficulty (60+ minute workout)

The ultimate chest work-out is an intermediate work-out that targets the chest and core. This program utilazes the Bosu and Stability ball to add an element of instability and to increase the difficulty of the exercises.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Stability Ball Push-Ups Exercise

Stability Ball Push-Ups

The stability ball push up is an intermediate upper body exercise that works many different muscle groups including the chest, arms and core. It also requires a great amount of balance and strength to maintain form and stability throughout the exercise.

Do 20 reps
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Picture of a male doing Exercise Band Trunk Twist Exercise

Exercise Band Trunk Twist

This is a beginner level core exercise that targets the obliques.

Do 15 reps on each side
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Picture of a male doing Stability Ball Push-Outs Exercise

Stability Ball Push-Outs

Stability ball push outs are an intermediate core exercise that strengthens the lower back and abs. This exercise also improves balance and coordination.

Do 20 reps
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Incline Chest Press Exercise

Incline Chest Press

The incline chest press exercise utilizes dumbbells and bench to help build the upper pectoral muscles in the chest.

Do 10-12 reps - Do this 3 times before moving on.
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Stability Ball Fly  Exercise

Stability Ball Fly

The stability ball fly is an excellent chest exercise that isolates the pectoral muscles.

Do 12 reps
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Picture of a male doing Bosu Plank to Push-Up Exercise

Bosu Plank to Push-Up

The push up to plank on the Bosu is an intermediate core exercise. This exercise not only builds strength in the upper body but it also will help tone and tigthen your core. This exercise uses the Bosu to add an element of instability and increased difficulty.

Do 10 reps on each side
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Single Arm Cable Press Exercise

Single Arm Cable Press

This is an intermediate exercise that uses the cable machine to train the core and chest.

Do 12 reps on each side
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Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 15-20 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Cable Chest Fly Exercise

Cable Chest Fly

The cable chest fly is a beginner upper body exercise. This exercise targets the chest and anterior deltoids.

Do 12 reps
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Picture of a male doing Stability Ball Pike Ups Exercise

Stability Ball Pike Ups

Pike ups are an advanced abdominal exercise that targets the upper abs. This exercise requires a tremendous amount of core strength, balance and stability in order to be executed properly.

Do 10-15 reps
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Side Plank Exercise

Side Plank

This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

Do this for 30 seconds on each side
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