Alternating Push-Up (Medicine Ball)

A challenging push-up variation where one hand alternates on a medicine ball, increasing instability and core engagement.

Instructions

1. Position yourself in a push-up stance with one hand on a medicine ball and the other on the ground.
2. Lower your body toward the ground by bending your elbows, maintaining a straight line from head to heels.
3. Push back to the starting position, pressing through both hands.
4. Roll the medicine ball to the other hand, shifting your weight as needed.
5. Perform another push-up with the opposite hand on the ball.
6. Continue alternating for the desired number of repetitions.

Tips

• Keep your core engaged to maintain body alignment on the unstable surface.
• Move slowly and deliberately to control the medicine ball.
• Use a sturdy medicine ball that won’t roll excessively during the movement.
• Beginners can start with one hand on the ball and focus on stability.