# Lying Medicine Ball Chest Press

A chest press lying on a flat bench with a medicine ball squeezed between both palms. Trains the mid-chest and triceps, with the inward squeeze keeping tension on the chest.

- Beginner · Compound
- Equipment: Medicine ball, Flat bench
- HD video: https://media.seto.fit/exercises/hold-the-world-med-ball-chest-press/video/male.mp4
- HTML: https://seto.fit/exercises/lying-medicine-ball-chest-press/

## Muscles worked

- Mid chest: 8/10
- Triceps: 7/10
- Front delts: 6/10
- Serratus anterior: 3/10

## How to do the Lying Medicine Ball Chest Press

1. Lie on the bench with feet flat, holding a medicine ball at your chest.
2. Squeeze the ball firmly between your palms.
3. Press the ball straight up until your arms are fully extended.
4. Lower it back to your chest, keeping the squeeze.

### Full technique — 6 steps

1. Lie on a flat bench with your knees bent and feet planted flat on the floor.
2. Hold a medicine ball against your chest with both palms pressing into its sides.
3. Keep your elbows close to your torso and squeeze the ball firmly inward.
4. Press the ball straight up until your arms are extended over your shoulders.
5. Keep squeezing so the ball stays firmly between your palms at the top.
6. Lower the ball back to your chest under control without releasing the squeeze.

## Common mistakes

- Relaxing the squeeze at the top
- Cutting the bottom range short
- Elbows flaring out wide
- Lifting hips off the bench
- Shoulders rolling forward at the top

## Form cues

- Press through the palms
- Stay squeezed throughout
- Straighten arms fully
- Plant feet hard

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 3–4 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 3 reps in reserve · lower 3 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/), [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Resistance bands**: [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/), [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/)
- **Barbell**: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/), [Barbell JM Press](https://seto.fit/exercises/barbell-jm-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Lying Medicine Ball Chest Press — Beginner**
- Harder: [Push-Up](https://seto.fit/exercises/push-up/) — 64% of bodyweight
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate

## Quick answers

### What muscles does the Lying Medicine Ball Chest Press work?

Primary: Mid chest 8/10, Triceps 7/10. Also works: Front delts 6/10, Serratus anterior 3/10.

### Which joints does the Lying Medicine Ball Chest Press load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Lying Medicine Ball Chest Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Lying Medicine Ball Chest Press?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3–4 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Lying Medicine Ball Chest Press?

No equipment: Side to Side Push-Up, Outdoor Chest Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up. Barbell: Barbell Floor Press, Barbell JM Press.

### What is a harder version of the Lying Medicine Ball Chest Press?

Push-Up (64% of bodyweight), Barbell Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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