Advanced Chest Strength Exercises

Weighted Chest Fly

This is similar to the basic chest fly, but with added hand weights for greater resistance. This exercise is best done on an exercise bench, but the floor will do!

Place your hand weights close to you on either side, then lie down with your knees bent and feet flat. Carefully grasp your hand weights and press them towards the ceiling holding them with your palms facing each other.

Inhale as you lower your arms to the sides until your hands are just above the floor. Try not to put the weights on the floor, exhale as you pull your hands back up.

Ball Push-up

This exercise is even more challenging than a traditional push-up because you need to ensure the ball doesn’t roll from side to side.

Put the fitness ball against a wall and place your hands on the top of the ball about shoulder width apart, with your arms straight, your legs extended and your feet about hip width apart.

Whilst inhaling, slowly lower yourself until your chest touches the ball. Exhaling, push your body away from the ball to the start position.