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Workout Routine for a
Large Chest using a Swiss Ball

The exercise program listed below will help you develop a large chest by pushing the boundaries of your pectoral muscles, all the while using for sole equipments a swill ball and a pair of dumbbells.

The workout routine consists of 4 exercises that you can perform on a regular basis or that you can substitute with the chest exercises normally found in your other workout routines for more impact. The specific muscles being targeted are your lower, upper and outer pectorals as well as your triceps and front deltoids (front of your shoulders).

Muscles Targeted by Workout Routine for a Large Chest

Download the .pdf for this
Workout Routine

Chest #1 | Push Up
3
Sets
6
Reps
  • Lower Pectorals
  • Triceps
  • Front Deltoids
Chest #2 | Push Up with Feet Up
3
Sets
6
Reps
  • Upper Pectorals
  • Triceps
  • Front Deltoids
Chest #3 | Chest Fly using Dumbbells
3
Sets
6
Reps
  • Outer Pectorals
  • Front Deltoids
Chest #4 | Dumbbell Press on Ball
3
Sets
6
Reps
  • Pectorals
  • Triceps
  • Front Deltoids

Additional Notes

3 sets of 6 reps will allow your muscles to develop power and size, which should help in pushing the boundaries of your pectorals muscles, thus helping you enlarge your chest area.

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