Push-Up Medicine Ball

Push-Up Medicine Ball

The Push-Up Medicine Ball is a challenging variation of the traditional push-up that targets multiple muscle groups, including the chest, shoulders, triceps, and core. This exercise requires a medicine ball, which adds an extra instability element to the movement, engaging additional muscles for improved strength and stability. To perform the Push-Up Medicine Ball, start in a high plank position with your hands placed shoulder-width apart on the medicine ball, and your feet together. Engage your core and maintain a neutral spine throughout the exercise. Lower your body down towards the ball by bending your elbows, keeping them close to your sides. As you descend, allow your chest to almost touch the ball, then press through your palms to extend your arms and return to the starting position. Focus on maintaining control and stability throughout the movement, using your core to prevent any excessive rocking or wobbling. The Push-Up Medicine Ball can be modified to suit different fitness levels. Beginners can start by performing the exercise with their knees on the ground or by using a lower surface, like a bench or step, to place their hands. As strength and stability improve, progress to performing the exercise with straight legs and on the medicine ball. Incorporating the Push-Up Medicine Ball into your routine will not only help to build upper body strength and definition but also improve core stability and balance. It is a versatile exercise that can be included in full-body workouts, upper body-focused sessions, or as part of a circuit training routine. Remember to warm up thoroughly before attempting this exercise and consult with a fitness professional if you have any pre-existing conditions or concerns. Get ready to take your push-ups to the next level with the Push-Up Medicine Ball!


  • Start in a push-up position with your hands on the ground and your feet on the floor.
  • Place a medicine ball under one hand, with your fingers gripping the ball.
  • Lower your body towards the ground by bending your elbows, while keeping your back straight and core engaged.
  • Push yourself back up to the starting position, using the strength of your chest and arms.
  • Roll the medicine ball to the other hand and repeat the push-up movement on the opposite side.
  • Continue alternating sides with each repetition.

Tips & Tricks

  • 1. Maintain proper form throughout the exercise to ensure maximum engagement of the chest, shoulders, and triceps muscles.
  • 2. Engage your core muscles by bracing your abs and glutes throughout the movement.
  • 3. To increase difficulty, place your feet on an elevated surface such as a bench or stability ball.
  • 4. Use a medicine ball that allows you to complete the desired number of reps with proper form, gradually increasing the weight as you progress.
  • 5. Add variety by incorporating different hand placements, such as wide or narrow grips, to target different muscle groups.
  • 6. Control the descent phase (eccentric phase) of the movement to further engage the muscles and enhance strength gains.
  • 7. Focus on full range of motion by lowering your chest as close to the floor as possible while maintaining good form.
  • 8. Breathe properly by inhaling during the eccentric phase and exhaling forcefully during the concentric phase to promote stability and power.
  • 9. Perform push-ups at a slower pace to increase time under tension and intensity.
  • 10. Implement progressive overload by gradually increasing the number of reps, sets, or weight used over time to promote muscle growth and strength gains.


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