Medicine Ball Shoulder Press
Two-handed medicine ball overhead press — combined pressing with the wide-grip demand of holding a ball.
Level: Foundation
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Football Rugby Swimming
Target muscles
The deltoids drive the press. The triceps lock out. The chest contributes through the bottom. The trunk braces. The medicine ball's wider grip changes the loading slightly compared to dumbbell press.
How to perform
Setup
Stand or sit holding a medicine ball at shoulder height with both hands.
Execution
Press the ball directly overhead until the arms are nearly extended. Lower back to shoulder height. Keep the core braced and avoid arching the lower back.
Common mistakes
- Locking elbows fully.
- Hyperextending the lower back.
- Cutting the range.
- Going too heavy.
- Letting the ball drift forward.
Progressions and regressions
Regress to dumbbell shoulder press. To progress, increase ball weight, work pause press.
Programming notes
Vertical pressing. 3-4 sets of 8-12 reps, twice a week.
