Weekly Workout: Chest Pull-overs

Target: Chest
Move: Medicine ball pull-overs

Because your chest is unlikely to be a trouble zone, you might skip chest exercises, especially when push-ups test your confidence. But strong chest muscles are as important to power swings and strokes as they are to push shopping carts. Medicine ball pull-overs will renew your interest in adding variety to your chest workout as they develop upper-body strength and shape vanity muscles appreciated by men and women alike.

Setup: Lie back on a flat bench, take hold of an eight-pound medicine ball in both hands with your arms extended over your chest.

Action: Slowly lower the weight behind head until upper arms are parallel with ears, then squeeze chest muscles together pulling the medicine ball in front of breastbone. Once a week, perform medicine pull-overs in three sets of 12 reps.

If you lack a medicine ball, chest pull-overs can be performed with a dumbbell or a 4-litre jug of water.

What on-the-fly-object have you substituted for fitness gear? Try this chest workout, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

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