Medicine Ball Push-Up

Chest, Front Delts, Triceps, CoreMedicine Ball

A push-up variation performed on a medicine ball that challenges your balance and heavily loads the triceps and chest. Requires solid baseline strength and builds dynamic core stability.

How to do it

1Place a medicine ball in front of you, put both hands on top, and assume a plank position.

2Set your feet hip-width apart for stability and brace your abs.

3Bend your elbows and lower your chest smoothly toward the ball.

4Hold for a second at the bottom while keeping your body in a straight line.

5Press yourself back up using your chest and triceps.

Common mistakes

Bending your wrists back awkwardly on the ball, causing joint strain.

Arching your lower back, showing that your core has disengaged.

Cutting range of motion short and barely lowering down.

Breathing

Inhale on the way down; exhale as you push yourself back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.