Medicine Ball Pushup
Push-up with one or both hands on a medicine ball — adds instability to the standard push-up.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Football Gymnastics MMA Wrestling
Target muscles
The pectoralis major drives the press. The triceps and deltoids contribute. The trunk and stabilizers fire harder than in a standard push-up because of the unstable surface.
How to perform
Setup
Begin in a push-up position with one or both hands on top of a medicine ball.
Execution
Lower the chest toward the ball in a controlled push-up. Press back up to lockout. The unstable surface increases stabilizer demand throughout.
Common mistakes
- Letting the ball roll.
- Sagging hips.
- Cutting the range.
- Going too soon if standard push-ups aren't strong.
- Asymmetric loading without alternating.
Progressions and regressions
Regress to standard push-ups. To progress, work alternating single-hand med ball push-ups, archer push-ups.
Programming notes
Stability and chest work. 3 sets of 6-10 reps, twice a week.
