Push-Up (Medicine Ball)

A push-up variation performed with one or both hands on a medicine ball, increasing instability demands and intensifying chest and shoulder activation.

Instructions

1. Begin in a plank position with one or both hands on a medicine ball.
2. Lower your body by bending your elbows, keeping them at approximately 45 degrees from your torso.
3. Lower until your chest nearly touches the medicine ball or floor.
4. Push through your hands to drive yourself back to the starting position.
5. Maintain a straight line from your head through your heels throughout.
6. Repeat for the desired number of repetitions.

Tips

• The medicine ball adds significant instability; ensure proper core engagement throughout.
• Keep your core tight and glutes engaged to prevent sagging.
• Use a larger, more stable medicine ball for safety and control.
• Performing the movement with both hands on the ball is easier; progress to one hand for increased difficulty.
• Lower yourself in a controlled manner to maintain core stability.
• Maintain steady breathing; exhale as you press up, inhale as you lower down.