Push-Up Medicine Ball

Muscles worked

Setup

1. Place a medicine ball on the floor and assume a high plank position with one hand on the ball and the other on the floor.
2. Position your feet slightly wider than shoulder-width apart to provide a stable base for the alternating movement.
3. Ensure your hands are stacked directly under your shoulders and your body forms a straight line from head to heels.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows, keeping the elbow of the arm on the ball tucked close to your side.
2. Exhale and push back up to the starting position with explosive force, maintaining a rigid core.
3. Roll the medicine ball across to the opposite hand while staying in the plank position.
4. Repeat the push-up with the other hand on the ball, alternating sides for each repetition.

Form checklist

• Keep your hips level and avoid rotating them as you roll the ball between hands.
• Maintain a neutral spine; do not let your lower back sag or your glutes rise.
• Ensure the hand on the floor is flat and the hand on the ball is centered to prevent the ball from slipping.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of the ball.

Pro tips

• Grip the medicine ball actively with your fingers to increase tension in the forearm and shoulder stabilizers.
• Focus on 'pushing the floor away' with the stable hand while simultaneously driving through the ball to maximize pectoral engagement.

Make it harder

• Perform a 'plyo-switch' by explosively pushing off the floor and the ball so both hands leave their surfaces to switch positions in mid-air.
• Elevate your feet on a bench or box to shift more weight onto the upper chest and shoulders.

Frequently asked

What muscles does the push-up medicine ball work?

The push-up medicine ball primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the push-up medicine ball?

The push-up medicine ball uses medicine ball.

Is the push-up medicine ball good for beginners?

The push-up medicine ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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