Safety Notes

• Avoid if shoulder instability or pain present.
• Ensure firm medicine ball.
• Master standard push-ups first.
• Control transitions to prevent falls.
• Consult professional for history of joint issues.
• Use slower pace initially.

Spotting

Not typically needed; use wall or partner for balance support if beginner, but prioritize form over assistance.

Common Mistakes

• Hips sagging or arching.
• Excessive torso twisting.
• Elbows flaring out.
• Rushing ball transfer.
• Incomplete range.
• Neck straining.

• Shoulder instability
• Acute wrist pain
• Lower back issues
• Recent shoulder injury

• Full shoulder flexion
• Wrist extension
• Ankle dorsiflexion for plank

Build Up First

• Master standard push-up
• Proficiency in plank hold
• Basic medicine ball push-up competency