Push Up Medicine Ball
Description
The push-up on a medicine ball is a push-up variation where one or both hands rest on a medicine ball. The unstable surface dramatically increases stabilizer engagement, especially in the rotator cuff, and demands serious core control. It is an advanced push-up variation.
Equipment Required
Push Up Medicine Ball Instructions
- Place a medicine ball on the floor. Get into a high plank position with one hand on the ball and the other on the floor (or both hands on the ball for advanced).
- Brace your core hard. Form a straight body line from heels to head.
- Lower your chest toward the floor by bending at the elbows. The ball will want to wobble — control it.
- Lower until your chest is just above the floor.
- Press back up to lockout, controlling the ball throughout.
- For variation: switch which hand is on the ball each rep, or roll the ball under your chest between reps.
- Use moderate tempo — control matters more than speed.
- Aim for 5 to 10 reps per set. Progress to both hands on the ball as control improves.
Push Up Medicine Ball Form & Visual
Push Up Medicine Ball Benefits
- Heavy stabilizer engagement from instability
- Builds rotator cuff stability
- Demands strong core engagement
- Develops shoulder stability under load
- Time-efficient advanced push-up
- Useful for athletes
Push Up Medicine Ball Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Rotator cuff (heavy stabilizer)
- Serratus anterior
- Core (anti-rotation)
Push Up Medicine Ball Variations & Alternatives
- Standard Push-Up
- Kettlebell Press-Up
- Suspended Push-Up
- Push-Up on Bosu Ball
- Two-Med Ball Push-Up
- Plyo Med Ball Push-Up
