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Medicine Ball Push Up
A variation of the traditional push-up performed with both hands placed on a medicine ball. This compound movement targets the chest, triceps, and shoulders while greatly enhancing core stability and control.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
9/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest shorter for endurance focus, longer for strength sets.
How to Perform
Place a medicine ball on the floor. Kneel down and position both hands centered on top of the ball, assuming a high plank position with feet close together, and body straight from head to heels.
- Brace your core tightly, maintaining a neutral spine throughout the movement.
- Bend your elbows, lowering your chest slowly toward the medicine ball.
- Maintain control and balance on the unstable surface as you descend.
- When your chest is near the ball, forcefully push back up to the starting position.
- Fully extend your elbows without losing tension in the core.
Coaching Tips
Form Cues
- Keep body rigid.
- Hands centered.
- Elbows slightly tucked.
- Squeeze the glutes.
Breathing
Inhale deeply as you lower toward the ball; exhale forcefully as you push back up and extend your arms.
Tempo
3-0-1
Range of Motion
Lower until the chest is close to the ball, ensuring the upper arms reach at least parallel to the floor; push up until elbows are fully extended.
Safety
Safety Notes
- Maintain core tension to protect the lower back.
- If stability is compromised, widen your foot stance or perform on your knees.
- Avoid if acute wrist or shoulder pain is present.
Spotting
Not recommended; focus on controlling the movement or regress the exercise if stability is an issue.
Common Mistakes
- Hips sagging or rising too high.
- Loss of balance/rolling the ball.
- Flaring elbows wide.
- Rapid, uncontrolled descent.
When to Avoid
- Acute wrist or elbow joint pain.
- Severe shoulder instability.
Flexibility Needed
- Sufficient wrist extension for plank position.
Build Up First
- Competency performing standard floor push-ups with strict form.
Also known as
MB Push Up, Stability Pushup, Unstable Pushup
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