Push Up Medicine Ball
Elevate your push-up with a medicine ball to challenge stability and engage your chest, shoulders, and triceps more intensely.
Variations of Push Up Medicine Ball
Single Arm Push-Up on Medicine Ball
Challenge your upper body with the Single Arm Push-Up on Medicine Ball. This advanced exercise builds strength and stability while engaging your core.
Medicine Ball Half Kneeling Chest Push
Master the medicine ball half-kneeling chest push to build explosive power in your chest, shoulders, and triceps.
Push up (bosu ball)
Elevate your push-up game with the Bosu ball! This variation challenges stability, strengthens your chest, shoulders, and core, and improves overall body
Decline Push up (on stability ball)
Elevate your feet on a stability ball for a challenging decline push-up. This variation intensifies upper chest and shoulder activation, building strength
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
- 1Setup
Place a medicine ball on the floor directly beneath your chest, ensuring it's stable and won't roll.
- 2Setup
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.
- 3Setup
Ensure your body forms a straight, rigid line from your head to your heels by engaging your core, glutes, and quadriceps.
- 4
Inhale as you slowly lower your chest towards the medicine ball by bending your elbows, keeping them tucked slightly towards your sides.
- 5
Continue descending until your chest is just above the ball or you feel a deep stretch in your chest and shoulders, maintaining control.
- 6
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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Related Exercises
Push-up Pull
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Push up (on stability ball)
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Medicine Ball Chest Pass against Wall
Build explosive upper body power with the Medicine Ball Chest Pass against a wall. Develop chest, shoulder, and arm strength for athletic movements.
Exercise Ball Pike Pushup
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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