The Best Exercises For a Thick, Powerful Chest

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Medicine Ball Rear-Foot Elevated Push-ups

Medicine Ball Rear-Foot Elevated Push-ups

Why It Works: Push-ups alone are not all that effective, but because these introduce a ton of instability, they really work. They’re another favorite of Durkin's, who says that because you’re perched up on a ball and have one foot in the air, there’s no way to not notice if one side is significantly less strong than the other. Focus on keeping the quality of the movement just as good on both sides.

How to Do It: Get into a push-up position with your feet on the floor and your back straight. Place one hand on a medicine ball. Lift the opposite leg. Lower down, pausing at the bottom of the movement before returning to the starting position. Switch the hand that’s on the ball and switch which leg is up, then repeat.

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