Medicine-Ball Push-Up
Elevate your push-up! This variation increases core engagement & upper body strength. Great for intermediate fitness levels.
The Medicine-Ball Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: medicine ball.
Required Equipment
Medicine-Ball Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Chest (pectoralis major, sternal head)
Medicine-Ball Push-Up Variations and Alternatives
How to do the Medicine-Ball Push-Up
Push Up Medicine Ball Instructions
Exercise mat (optional for comfort)
Starting Position:
Begin by placing the medicine ball on the floor.
Kneel in front of the ball and place one hand on the ball and the other hand on the floor, about shoulder-width apart. Your body should form a straight line from your head to your heels.
Body Positioning:
Keep your feet together or slightly apart, depending on your comfort level, and engage your core to stabilize your body.
Your elbows should be slightly bent and positioned close to your body.
Movement:
Lower your body by bending your elbows, keeping them close to your sides, and lowering your chest towards the ground.
As you lower down, the hand on the medicine ball should move towards the ground, while the other hand stays on the floor.
Push through your hands to return to the starting position, straightening your arms and lifting your chest back up.
Breathing:
Inhale as you lower your body down.
Exhale as you push back up to the starting position.
Repetitions:
Perform 8-12 repetitions for beginners. Rest as needed.
Tips:
Maintain a neutral spine throughout the movement; avoid sagging your hips or arching your back.
Focus on slow, controlled movements to engage your muscles effectively.
For an easier modification, perform the push-up on your knees instead of your toes.
Safety:
If you feel any pain in your wrists or shoulders, stop the exercise and check your form or consult a fitness professional.
Medicine-Ball Push-Up FAQs
What muscles does the Medicine-Ball Push-Up work?
The Medicine-Ball Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Medicine-Ball Push-Up?
Medicine ball.
Is the Medicine-Ball 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 Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Push-Up variations and alternatives?
Similar exercises include the Medicine-Ball Crunch, Exercise Ball Pike Pushup, Medicine-Ball Overhead Catch & Throw and Medicine-Ball Close-Grip Push-Up.
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