Medicine Ball Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Medicine Ball

Technique

1. Place a medicine ball on the floor and set up in a high plank with one hand on top of it and the other hand on the floor.
2. Brace the abs and glutes so the body is straight.
3. Lower the chest until it is about level with the ball.
4. Press back up, then switch hands for the next set or rep.

Cues

• Squeeze the ball into the floor to keep it from moving.
• Keep the shoulders level.

Common mistakes

• Using a ball that is too soft or too light and rolls away.
• Letting the hips twist toward the ball side.
• Dropping the chest too far on the ball side.

Variations

• Close Medicine Ball Push-Up

Alternatives

• Push-Up
• Stability Ball Push-Up