Swiss Ball Chest Press
Tier: 1 Chest (All), Triceps
The motion is identical to the dumbbell chest press, except that you’re propped up on a Swiss ball. Because you’re constantly engaged and off balance, it requires significant core stabilization, hip strength, and balance to coordinate the entire movement.
That combo jacks up the difficulty, keeps the chest engaged, and amplifies the contraction throughout the movement. Your chest will sizzle.
- Place your shoulder blades directly on top of a Swiss ball. Raise your hips and form a flat bridge with your body.
- Keep your body as straight as possible, balance on the ball, and powerfully press the dumbbells overhead. Squeeze at the top.
- Slowly lower until the dumbbells are parallel with your chest and your triceps are touching the ball. Repeat.
Dips 
Tier: 1 Chest (All), Triceps
Dips are an extremely effective bodyweight move that simultaneously hit the chest and triceps. Given the unique movement pattern and extended range of motion (you’ll get a massive stretch at the bottom), they’re a potent way to dig into the chest in way that’s different from most traditional presses.
- Hop up on two parallel bars and lock out your arms. Lean forward slightly to increase the amount of tension on the chest. Pull your shoulders back.
- Slowly lower yourself until your triceps are parallel with the floor.
- Powerfully contract your triceps, squeeze your chest, and press yourself back up to a full extension.
