Decline Push-Up (Medicine Ball)

An advanced push-up variation where the feet are elevated on a medicine ball, increasing chest and shoulder demand while challenging core stability.

Instructions

1. Position yourself in a push-up stance with your hands on the ground shoulder-width apart.
2. Place your feet on top of a medicine ball, maintaining a straight body line.
3. Lower your body toward the ground by bending your elbows, keeping them at approximately 45 degrees from your body.
4. Press through your hands to return to the starting position.
5. Maintain stability on the medicine ball throughout the movement.

Tips

• This variation increases difficulty and upper chest activation compared to standard push-ups.
• Keep your core engaged to prevent your hips from sagging or rotating.
• Use a sturdy medicine ball that won’t shift excessively during the movement.
• Beginners should master standard push-ups before attempting this variation.