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GBTV Chest Workout

This is one extreme Chest workout. I am focusing on pectoral muscles and upper body stabilizer muscles. Gain balance, strength and size during this intense chest exercise. It’s the chest workout, with balls!

Helpful items for this workout

Workout Info:

Warm Up: If you ever want to warm up your pectoral muscles, the time is now. DO NOT try this workout without a proper warm up and stretch. You could regret it for days.

Ball Push Ups:

  • 10 Reps (both hands – one ball): Concentrate on good form and balance. Place both hands on a ball, around the side just enough so that you do not slide (make sure that your hands are dry).  Go slow enough to maintain form but fast enough to do 10 reps before you can’t do anymore.
  • 10 Reps (balance between 2 balls): Use two balls to try to balance in a plank position. Once you have the strength to balance without any movement, do 10 push ups as deep as you can and back up. Keep your back straight and your core strong.

See image below

Ball Push Ups

Ball Push Ups

Alternate Hand Ball Push Ups:

  • 10 Reps each hand (alternate 10 reps, or every rep for a more advanced workout): Place one hand on the ball from a plank position so that your body is at an angle. You will be putting about 75% of your weight on the hand that is on the floor. Do 10 push ups and then change hands. Once you have this down, try alternating every rep, keeping the ball in the middle and shifting your body from one side to the other.

See image below

Alternate Hand Ball Push Ups

Alternate Hand Ball Push Ups

Alternate Knife Planks:

  • Hold for 5 seconds: I call these “knife planks” because I have no idea what they are really called.  These can be brutal and you should start on your knees to get used to the hold.  When you are ready to get into a plank position, start with a 1 second alternate. Right arm/Left leg raise without holding, Left arm/Right Leg raise without holding.  Once you have that down, try a 5 count hold like I show in the video before alternating.  This is a full core workout that will boil any fat that you might have right off!
Knife Plank Alternate

Knife Plank alternate with a 5 second count

Great job!  If you can do a few sets of that, then you are considered “Hard Core” my friend. Now try to do three sets in less than 10 minutes!

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.