3 Medicine Ball Exercises for Arm Strength

While you may have seen a medicine ball at your local gym, chances are you have no idea what to do with it. Below are some of the best ways you can use a medicine ball to increase the strength in your arms. You’ll wish you thought of these exercises sooner!

1. Chest Press

Using a medicine ball to perform a chest press is probably not only one of the best exercises to increase the strength and muscle tone in the arms, but also one of the easiest to perform properly. To do a chest press with a medicine ball, start by laying flat on your back on an exercise or yoga mat. Bend your knees, and place your feet flat on the floor.

Use both hands to hold a medicine ball (at this point your hands and the medicine ball can be resting on the center of your chest). Take a few deep breaths. As you exhale your breath, use the muscles in your arms to extend your elbows and press the ball towards the sky. Inhale your breath, and slowly lower the ball back to its starting position. Do at least three sets of fifteen repetitions in order to achieve optimal results.

2. Push Ups

Another great exercise that can be performed with a medicine ball to help increase arm strength is push ups. While push ups can be performed without a medicine ball, this exercise greatly increases the amount of work your arms have to do, making it much more challenging. Start by coming onto all fours on the ground. Make sure that your hands are directly under your shoulders, and knees are directly under your hips. Carefully place the medicine ball under one of your hands. Lift your knees off the ground, and step your feet a bit away from your body so that you are in a straight line from your feet to your head.

Bend your elbows, and lower your body towards the ground. Once the elbow of the arm that is on the medicine ball has been bend to a 90 degree angle, use the muscles in your arms to push yourself back to your starting position.

3. Ball Toss

Finally, the ball toss is a great exercise that can be done with a friend. Start by clearing a space with all exercise equipment, making sure there are no dumbbells that could potentially interfere with your exercise. Instruct your friend to stand at least ten feet away from you, while still facing you. Hold the medicine ball in both hands, and throw to your friend, trying to get the ball to land near the center of her chest. Once your friend receives the ball, instruct her to throw it back to you. Continue throwing the ball back and forth until you have each thrown it at least fifteen times. Take a short break, and do another set of the exercise.


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