Best Advanced Chest Workouts With Stability Swiss Ball
About
Advanced exercises present a higher degree of complexity or risk but offer significant benefits when performed correctly.
They require years of experience—over four years of weightlifting—and mastery of specialized movements, equipment usage, and timing.
This workout focuses on developing the chest muscles, the group located on the front upper torso, emphasizing horizontal pressing motions or isolated fly exercises.
Pectoral exercises such as these challenge strength and stability, utilizing tools like the stability Swiss ball for added dynamic engagement and improved balance.
The 2 Best Advanced Chest Exercises with Stability (Swiss) Ball
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Exercise Ball Push Up
Exercise Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED185,870Chest Strength32 mScoreChest
Stability (Swiss) BallThe Exercise Ball Push Up involves placing your feet or knees on a stability ball while doing push-ups. This challenges your balance and engages your chest, triceps, and core muscles more than standard push-ups.
How to do it
- Place your hands on the outer edge of an exercise ball with fingers facing out.
- Lift your knees to form a straight line from your heels to your shoulders.
- Bend your elbows to lower your chest towards the ball, keeping elbows at a 45-degree angle from your body.
- When your chest touches the ball, push up to return to the starting position and roll the ball to your left hand.
Sets, Reps, Weight18reps28reps38reps48reps2. Balance Trainer Stability Ball Push Up
Balance Trainer Stability Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED16,075Chest Strength64 mScoreChest
BOSU® Balance TrainerStability (Swiss) BallThe Balance Trainer Stability Ball Push Up is a challenging twist on the regular push-up. It works your chest, shoulders, and triceps while adding instability for increased strength and stability in pushing movements.
How to do it
- Get into a plank position with your feet on a Balance Trainer dome and hands on Balance Pods.
- Lower your chest towards the floor by bending your arms.
- Push back up to the plank position, keeping your core tight and your lower back straight.
Sets, Reps, Weight18reps28reps38reps48reps