Medicine-Ball Plyometric Push-Up
Explosive push-ups with a medicine ball! Develop upper body power and coordination in this challenging plyometric exercise.
The Medicine-Ball Plyometric Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and traps. You'll need: medicine ball.
Required Equipment
Medicine-Ball Plyometric Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Medicine-Ball Plyometric Push-Up Variations and Alternatives
How to do the Medicine-Ball Plyometric Push-Up
Start in a push-up position with one hand on the medicine ball and the other on the floor. Ensure that your hands are slightly wider than shoulder-width apart, feet together or slightly apart for stability, and your body in a straight line from head to heels.
Lower your body toward the floor with control, bending your elbows and keeping your core engaged.
Explosively push up from the bottom position, driving through both hands to lift your upper body off the ground.
As you push up, quickly switch the position of your hands, moving the hand that was on the medicine ball to the floor, and the other hand onto the medicine ball.
Land softly with the alternate hand on the medicine ball, absorbing the impact through your arms and chest, and immediately lower yourself into another push-up.
Continue alternating the medicine ball from one hand to the other with each rep, maintaining a quick and explosive movement.
Perform for the desired number of repetitions and sets, ensuring to maintain proper form throughout the exercise.
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Medicine-Ball Plyometric Push-Up FAQs
What muscles does the Medicine-Ball Plyometric Push-Up work?
The Medicine-Ball Plyometric Push-Up mainly works the chest and triceps, with help from the shoulders and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Medicine-Ball Plyometric Push-Up?
Medicine ball.
Is the Medicine-Ball Plyometric Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Medicine-Ball Plyometric Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Plyometric Push-Up variations and alternatives?
Similar exercises include the Exercise Ball Pike Pushup, Medicine-Ball Overhead Catch & Throw, Medicine-Ball Close-Grip Push-Up and Medicine-Ball Against-Wall Chest Pass.
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