Medicine Ball Push-Up Guide: How to Do Medicine Ball Push-Ups

The medicine ball push-up is an advanced bodyweight exercise that makes use of a medicine ball or stability ball. This standard push-up variation uses a medicine ball to create a greater range of motion than a basic push-up, increasing activation of your pectorals, delts, and core muscles.

To perform medicine ball push-ups, start in the plank position with your hands gripping either side of the medicine ball. Keep your back and legs in a straight line as you would in a regular push-up position. Slowly lower your chest towards the medicine before lifting back up to the start position.

There are several notable benefits to practicing medicine ball push-ups.

1. 1. Medicine ball push-ups are a full-body workout. Medicine ball push-ups build upper body strength, core strength, and improve cardio. When performed properly, this workout targets muscles in your upper body—such as your pecs and delts—as well as muscles in your lower body, such as your glutes and hamstrings.
2. 2. Medicine ball push-ups can prepare you for other exercises. Medicine ball push-ups are a great strength-training exercise designed to help you build muscle throughout your entire body. As an added benefit, they can help you build the strength required for other advanced exercises like pull-ups and bench presses.
3. 3. Medicine ball push-ups can improve your balance. By placing your hands shoulder-width apart on the medicine ball, muscles in your lower back and core are engaged to help stabilize you throughout the workout.

For medicine ball push-ups, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Place your hands on a medicine ball on the floor with your legs straight and hip-width apart. Your toes should be flexed and in contact with the floor.
2. 2. Grip the medicine ball with your hands and rotate your shoulders outward to engage your lats.
3. 3. Pre-tension your shoulders and hips while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. Lower your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the medicine ball.
5. 5. Lower your body until your upper arms are even with your back. Your elbows should be close to your ribcage. Pause at the bottom of the movement.
6. 6. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
7. 7. Finish the movement by squeezing your chest and triceps. Repeat for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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