Medicine Ball Push-Up
A push-up variation performed with one hand on a medicine ball to add an instability challenge.
Equipment: Medicine ball
How to do it
- 1Place one hand on top of a medicine ball and the other on the floor, feet set wide for stability.
- 2Lower your chest toward the ball, keeping your body in a straight line.
- 3Press back up, then perform your reps before switching hand positions.
Common mistakes
- Letting the ball roll out from under your hand due to poor wrist positioning.
- Twisting the torso instead of keeping both shoulders square to the floor.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Medicine Ball Push-Up safe for beginners?
The Medicine Ball Push-Up is tagged advanced, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Barbell Bench Press first is a reasonable place to start.
See the Barbell Bench PressWhat muscles does the Medicine Ball Push-Up work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have medicine-ball for the Medicine Ball Push-Up?
The Barbell Bench Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have medicine-ball available.
See the Barbell Bench PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.