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Medicine Ball Push-Up
An unstable push-up variation with hands on a medicine ball that targets chest, triceps, and shoulders while boosting core stability and balance for advanced upper body strength.
About Exercise
Equipment
Medicine Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Triceps, Shoulders
Secondary Muscles
Traps
Popularity Score
7
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
Triceps
9/10Lateral Head, Medial Head
Shoulders
8/10Anterior Delts, Medial Delts
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques
Traps
4/10Lower Traps
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a medicine ball on the floor and assume a high plank position with both hands gripping the ball sides, body straight from head to heels, core engaged.
- Bend elbows to lower chest toward the ball, keeping elbows at 45 degrees.
- Pause briefly at the bottom with upper arms parallel to the floor.
- Press through palms to extend elbows and return to starting position.
- Squeeze chest and triceps at the top.
- Maintain straight body line throughout.
- Protract shoulder blades as you push up.
Coaching Tips
Form Cues
- Keep core tight
- Elbows at 45 degrees
- Body straight line
- Grip ball firmly
- Shoulders over hands
Breathing
Inhale as you lower, exhale as you push up while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until chest nears the ball or upper arms are parallel to the floor; extend fully at the top without locking elbows.
Safety
Safety Notes
- Master basic push-ups first
- Avoid if wrist or shoulder pain exists
- Use mat for comfort
- Keep movements controlled
- Consult doctor for pre-existing conditions
Spotting
Not required; self-spot with proper form or use knee variation for support.
Common Mistakes
- Hips sagging
- Elbows flaring out
- Head dropping
- Rushing the movement
- Wrist bending excessively
When to Avoid
- Shoulder impingement
- Wrist instability
- Acute back pain
Flexibility Needed
- Shoulder flexion above 90 degrees
- Wrist extension flexibility
Build Up First
- Proficient standard push-ups
- Core stability competency
Also known as
Med Ball Pushup, Unstable Push-Up, Medicine Ball Chest Press
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