Forget Bench Presses — You Just Need a Medicine Ball and 15 Minutes for Explosive Chest Strength

Looking to add some variety to your chest workout? Tired of bench pressing from every angle to develop your strength? Want to try something unconventional for explosive chest strength?

A dynamic medicine ball workout is not just a core training tool; it’s a versatile and functional way to build explosive upper body strength, with a particular focus on the chest. As a seasoned personal trainer, I’ve been incorporating it into my clients’ routines for years, and the results speak for themselves.

In this article, I’ll also lay out a 15-minute medicine ball workout to develop dynamic explosive strength.

15-Minute Medicine Ball Explosive Chest Workout

This 15-minute workout is done in EMOM style, which stands for ‘every minute on the minute.’ In this style, you start an exercise at the beginning of each minute and rest for the remainder of the minute after completing the recommended number of repetitions. You will need a stopwatch with a timer to track this workout.

In this EMOM workout, you’ll begin each exercise at the start of the minute and work for 45 seconds. Then, rest for exactly 15 seconds before going into the next exercise. Within 15 seconds, you should position yourself for the next exercise.         

This workout has seven exercises. Each one, including its rest time, takes one minute. Once you’ve completed all seven moves, you have one minute to rest before going through the workout a second time.

The Medicine Ball Chest Workout

Here is a snapshot of the workout:

No.	Exercise	Sets
1	Single Leg Slamms	0:00-0:45 (15 sec rest)
2	Chest Pass	1:00-1:45 (15 sec rest)
3	Ball Push-Up	2:00-2:45 (15 sec rest)
4	Single Arm Chest Pass (Left)	3:00-3:45 (15 sec rest)
5	Single Arm Chest Pass (Right)	4:00-4:45 (15 sec rest)
6	In and Out Push-Ups	5:00-5:45 (15 sec rest)
7	Staggered Push-Ups	6:00-6:45 (15 sec rest)
8	Rest	7:00-8:00 (60 sec rest)
9	Single Leg Slams	8:00-8:45 (15 sec rest)
10	Chest Pass	9:00-9:45 (15 sec rest)
11	Ball Push-Up	10:00-10:45 (15 sec rest)
12	Single Arm Chest Pass (Left)	11:00-11:45 (15 sec rest)
13	Single Arm Chest Pass (Right)	12:00-12:45 (15 sec rest)
14	In and Out Push-Ups	13:00-13:45 (15 sec rest)
15	Staggered Push-Ups	14:00-14:45 (15 sec rest)

7 Medicine Ball Exercises for Building Explosive Chest Strength

Here are the seven exercises you’ll be doing in this workout:

Exercise #1: Floor Slams 

1. Stand with your feet shoulder-width apart and a medicine ball held above your head.
2. Forcefully slam the ball down onto the floor in front of you, ensuring you maintain a safe distance from your body. Contract your abs and follow through with your arms. In the finish position, your knees should be slightly bent.
3. Try to catch the ball as it rebounds off the floor. Otherwise, pick it up and return to the overhead position to start the next rep. Perform your reps as quickly as possible.

Exercise #2: Chest Pass

1. Stand about two feet from a wall, facing it with a medicine ball held at chest height.
2. Forcefully throw the ball to the wall. Push your arms forward as you release the ball.
3. Try to catch the ball on the rebound. Otherwise, pick it off the floor and get in position for the next rep.
4. Perform your reps as fast as possible. Maintain a constant throwing force throughout.

Exercise #3: Medicine Ball Push-Up

1. Get into a high plank position with your hands on a medicine ball placed directly under your chest.
2. Bend your elbows to lower your body until your chest touches the ball. Maintain a tight core and neutral back.
3. Push through the chest and triceps to return to the start position.

Exercise #4: Single Arm Chest Pass (Left)

1. Stand about two feet from a wall with a medicine ball held to the left side of your chest. Your left hand should be behind the ball, and your right hand should be on its side.
2. Simultaneously, step forward with the left leg and extend the left arm to throw the ball into the wall.
3. Try to catch the ball on the rebound. Otherwise, pick it up from the floor and return to the start position. Perform your reps at a fast pace.

Exercise #5: Single Arm Chest Pass (Right)

Repeat all the steps mentioned above on the right side of your body.

Exercise #6: Two-Arm Medicine Ball Push-Ups

1. Get into a high plank position with a medicine ball under each hand. Engage your core to stabilize your body. Maintain a straight line from head to toe. Keep your feet together.
2. Slower lower to bring your chest to the level of the balls.
3. Push back to the start position.

Exercise #7: Medicine Ball Staggered Push-Ups

1. Get into a push-up position with one hand on the medicine ball and the other on the ground.
2. Lower your body to the floor until your chest parallels the medicine ball.
3. Press back to the start position, maintaining a tight core and neutral spine.
4. Roll the ball across to the other hand.
5. Perform your next push-up.
6. Continue in this alternating manner to complete your rep count.   

Medicine Ball Training Tips

Adopt the following tips for the best results:

• Always warm up before exercising with a medicine ball.
• Start gradually and slowly build intensity.
• Perfect your technique, then build your speed.
• For wall-based exercises, it’s best to use a brick wall.
• Engage the core muscles.
• Perform your medicine ball workout in a circuit format.
• Pair medicine ball exercises with bodyweight movements like the plank and burpees.

Benefits of Medicine Ball in Chest Training

The humble medicine ball may be the most underrated piece of gym equipment. Here are five reasons why adding medicine ball training to your workouts can lead to serious explosive strength gains in your upper body, with an emphasis on your chest muscles.

Joint-friendly

Unlike traditional weightlifting, which can strain your joints, a medicine ball workout allows you to control and stabilize the weight through multiple planes of motion, mimicking real-life movements and reducing the risk of injury.

Doug Fioranelli, owner and head trainer of Rise Above Strength Training, is a huge advocate of medicine ball training. “Medicine ball training is great because it trains in multiple planes of motion and increases force acceleration. They’re also safe, so you can start with them right away,” said Fioranelli.

Versatile

As demonstrated in the workout above, the medicine ball allows for a wide range of exercises that work the chest from various angles. And you’re not just working the chest: exercises like chest passes, medicine ball slams and staggered push-ups engage your pectorals, deltoids, and triceps.

Build Explosive Power

Explosive movements like floor slams and chest passes against a wall train your muscles to general force quickly. This directly translates to increased explosive power in sports like football, boxing, and basketball, all of which require explosive chest strength.

A 2012 study explored the effects of a 12-week medicine ball training program on strength and power in female handball players. It was found that the group who added medicine ball training made significant strength improvements in both the bench press and overhead press compared to the group who only did conventional off-season training. (1)

Another study focused on male handball players found that an eight-week medicine ball training program improved upper body strength and power, throwing velocity, and muscle size (2).

Enhances Stability and Coordination

It takes a great deal of stability and balance to control the medicine ball, especially on exercises like staggered push-ups. This improves your neuromuscular control so that you are able to better recruit muscles during explosive movements.

According to personal trainer Mitch Blaak of the Newton Athletic Club in Pennsylvania, USA, “You can project power through the frontal, sagittal, and transverse planes with medicine ball training, which provides more freedom of movement, mimicking exercises you do in everyday sports.” 

Time, Cost, and Space Efficiency

You can get a very effective chest workout with nothing more than a medicine ball, 15 minutes, and a bit of space. Plus, a medicine ball is ideal for circuit and EMOM training, as you can quickly move from one exercise to the next.

Engages Stabilizer Muscles

Medicine balls provide an unstable surface to rest on when doing exercises like push-ups and planks. This recruits your body’s stabilizer muscles, improving overall coordination and balance.

Types of Medicine Balls

Early medicine balls were made of leather and filled with sand. Nowadays, you can buy various types of medicine balls, each fitting for a specific purpose. Here are some of the most popular:

• Leather: Leather medicine balls are often found in boxing gyms.
• Grip: Grip medicine balls have easy-to-grasp grip surfaces and are usually made of solid polyurethane. They have limited bounce and float in water.
• Soft Gel: Soft gel medicine balls are made of vinyl and injected with gel. These balls, which are popular in rehab facilities, have low bouncability and do not float.
• Air-Filled: Air-filled medicine balls have a high bounce rate and are relatively inexpensive. They are the type most commonly found in gyms.
• Handled Balls: These have a handle on just one side, allowing the user to grab two balls for explosive exercises that mimic kettlebells.

Medicine Ball Buyer’s Guide

A medicine ball will make an excellent addition to any home gym set-up. With so many types of balls on the market, you must know what to look for. Here are six factors to take into account:

Weight Range:

• Lightweight (2-8 pounds): Ideal for beginners, rehabilitation exercises, and those focusing on speed and agility.
• Medium Weight (10-15 pounds): Suitable for intermediate users and those looking to build strength and power without excessive strain.
• Heavyweight (15+ pounds): Advanced users and athletes benefit from heavier balls for intense strength and power training.

Material:

• Rubber: Offers durability, good grip, and bounce, making it perfect for high-intensity workouts and slamming exercises.
• Leather: Provides a classic look and feel, great for traditional strength training and wall ball exercises.
• Vinyl: Easy to clean, budget-friendly, and suitable for indoor and outdoor workouts.
• Textured: Some balls have textured surfaces for enhanced grip, which is ideal for sweaty palms or intense workouts.

Size:

• Standard: Ranging from 8 to 14 inches in diameter, these are versatile for various exercises.
• Smaller: Around 6 inches, these are great for one-handed exercises and core workouts.
• Larger: These are up to 20 inches and are excellent for two-handed exercises and rotational movements.

Handle or No Handle:

• Handle: Some medicine balls come with handles, providing additional grip and versatility for exercises like swings and chops.
• No Handle: Classic medicine balls without handles offer a more traditional feel and are suitable for wall throws, slams, and partner exercises.

Intended Use:

• General Fitness: For overall strength, power, and core training, opt for a medium-weight rubber medicine ball in the 10-15-pound range.
• Rehabilitation: Lighter weight and softer material, like a 2-8 pound vinyl or rubber ball, offer gentle resistance.
• Sports-Specific: Athletes may prefer heavier, rubberized balls for explosive power and speed training.

Budget:

• Entry-Level: Vinyl or rubber medicine balls are budget-friendly options that provide durability and functionality.
• Mid-Range: Leather or higher-quality rubber balls fall in this category, offering a balance between price and durability.
• Premium: Specialized or brand-name balls with advanced features such as textured grips or specific weight distributions are in this range.

FAQs

What muscles do medicine balls work?

Medicine ball exercises offer a full-body workout, targeting your chest, lats, shoulders, arms, glutes, quads, and hamstrings.

Can you lose belly fat with a medicine ball?

When done at a quick pace with minimal rest, a medicine ball can provide an effective cardiovascular workout. This can help you burn a good amount of calories to establish a daily caloric deficit. Your body will then have to use stored body fat for energy. However, medicine ball exercises will not burn fat directly off your belly.

How heavy should a medicine ball slam be for ball slams?

The ball’s weight for medicine ball slams depends on your training goal. If you are exercising mainly for cardio benefits, use a ball that is 20 pounds or below. For explosive strength development, you can go up to 40 pounds.

Conclusion

The medicine ball is a highly versatile, functional training tool that is greatly underutilized. It is especially good at building explosive power through the chest, triceps, and shoulders.

The 15-minute explosive chest strength workout provided above can complement your resistance workouts. Perform it thrice weekly on alternate days for six weeks and watch your upper body’s functional strength soar.  

References

1. Ignjatovic AM, Markovic ZM, Radovanovic DS. Effects of 12-week medicine ball training on muscle strength and power in young female handball players. J Strength Cond Res. 2012 Aug;26(8):2166-73. doi: 10.1519/JSC.0b013e31823c477e. PMID: 22027860.
2. Hermassi S, van den Tillaar R, Khlifa R, Chelly MS, Chamari K. Comparison of In-Season-Specific Resistance vs. A Regular Throwing Training Program on Throwing Velocity, Anthropometry, and Power Performance in Elite Handball Players. J Strength Cond Res. 2015 Aug;29(8):2105-14. doi: 10.1519/JSC.0000000000000855. PMID: 25627646.

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