Medicine Ball Push-ups

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Medicine Ball Push-ups

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	Target Body Part:	Abs, Chest, Shoulders
	Primary Muscles:	Anterior and Medial Deltoids (delts), Pectorals (pecs), Rectus Abdominus (abs), Transverse Abdominus
	Secondary Muscles: (Synergists/Stabilizers)	Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Gluteus Maximus (glutes), Quadriceps (quads)
	Equipment Needed:	Medicine Ball

Simple
Technical

Step 1

Starting Position: Kneel on an exercise mat or floor with your feet together behind you; toes tucked under to prepare for push up position. Slowly bend forward and place your palms on the sides of a medicine ball. Carefully shift your weight forward until your shoulders are positioned directly over your hands and the medicine ball, coming to a full plank position. Reposition your feet as needed to help achieve a rigid bodyline from head to toe. Do not allow your body to sag downward or hips to hike upward. Keep the torso rigid by contracting your core and abdominal muscles. Your head should be aligned with your spine.

Step 2

Downward Phase: Slowly lower your chest toward the ball. Keep the torso rigid and head aligned with your spine. Do not allow your body to sag or your hips to hike upward. Contract your glutes (butt) and quadriceps (thigh) muscles to help maintain stability. Continue to lower yourself until your chest nears or lightly touches the ball. Your elbows should either remain close to the sides of your body or flare outwards slightly.

Step 3

Upward Phase: Press upwards through your arms. Keep the torso rigid and head aligned with your spine. Do not allow your body to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Step 4

An alternate ball with handles can be substituted, which reduces the pressure on your wrists. When using this type of ball, maintain a neutral wrist position throughout the exercise.
As the ball adds instability to this exercise, your movements need to be slow and controlled to reduce the chance of injury.

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms on the sides of a medicine ball. Carefully shift your weight forward until your shoulders are positioned directly over your hands and the medicine ball. Reposition your feet as needed to allow full extension of your body without any sagging (downwards) or hiking (upwards) at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Your head should be aligned with your spine.

Step 2

Downward Phase: Slowly lower your body towards the ball while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during the downward phase. Contract your glutes (butt) and quadriceps (thigh) muscles to help maintain stability. Continue to lower yourself until your chest nears or lightly touches the ball. Your elbows should either remain close to the sides of your body or flare outwards slightly.

Step 3

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Step 4

An alternate ball with handles can be substituted that reduces the pressure on your wrists. When using this type of ball, maintain a neutral wrist position throughout the exercise.

As the ball adds instability to this exercise, your movements need to be slow and controlled to reduce the chance of injury.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.