Push Up Medicine Ball
Elevate your push-up with a medicine ball to challenge stability and engage your chest, shoulders, and triceps more intensely.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Push Up Medicine Ball
Description
A push up variation that uses a medicine ball to increase intensity and target different muscles.
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How to do Push Up Medicine Ball
- 01Setup
Place a medicine ball on the floor directly beneath your chest, ensuring it's stable and won't roll.
- 02Setup
Position both hands on top of the medicine ball, fingers spread wide for optimal grip and balance, with your body in a high plank position.
- 03Setup
Ensure your body forms a straight, rigid line from your head to your heels by engaging your core, glutes, and quadriceps.
- 04
Inhale as you slowly lower your chest towards the medicine ball by bending your elbows, keeping them tucked slightly towards your sides.
- 05
Continue descending until your chest is just above the ball or you feel a deep stretch in your chest and shoulders, maintaining control.
- 06
Exhale powerfully as you push through your hands, extending your elbows to return to the starting high plank position, maintaining full body tension.
Tips
- Maintain a tight core throughout the entire movement to prevent your hips from sagging or rising, which ensures a straight body line and spinal protection.
- Control the eccentric (lowering) phase of the push-up; a slow, controlled descent increases time under tension and builds greater strength.
- Keep your elbows tucked at roughly a 45-degree angle to your torso to maximize chest and triceps engagement while protecting your shoulder joints.
- To improve stability, focus on actively gripping the medicine ball with your entire hand, distributing pressure evenly across your palms and fingers.
Common mistakes
- Allowing your hips to sag towards the floor indicates a lack of core engagement; actively brace your abdominals and squeeze your glutes to maintain a rigid plank.
- Flaring your elbows out wide can place undue stress on your shoulders; keep your elbows closer to your body to better target your chest and triceps safely.
- Rushing the movement and bouncing off the bottom reduces muscle activation; perform each repetition with controlled tempo, especially during the lowering phase.
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Get Ellim — FreeQuestions
Is Push Up Medicine Ball good for beginners?
Push Up Medicine Ball is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push Up Medicine Ball?
You need Medicine Ball to perform Push Up Medicine Ball. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push Up Medicine Ball?
Maintain a tight core throughout the entire movement to prevent your hips from sagging or rising, which ensures a straight body line and spinal protection. Control the eccentric (lowering) phase of the push-up; a slow, controlled descent increases time under tension and builds greater strength. Keep your elbows tucked at roughly a 45-degree angle to your torso to maximize chest and triceps engagement while protecting your shoulder joints. To improve stability, focus on actively gripping the medicine ball with your entire hand, distributing pressure evenly across your palms and fingers.
What are common mistakes when doing Push Up Medicine Ball?
Allowing your hips to sag towards the floor indicates a lack of core engagement; actively brace your abdominals and squeeze your glutes to maintain a rigid plank. Flaring your elbows out wide can place undue stress on your shoulders; keep your elbows closer to your body to better target your chest and triceps safely. Rushing the movement and bouncing off the bottom reduces muscle activation; perform each repetition with controlled tempo, especially during the lowering phase.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store