Medicine Ball Push Up
A horizontal push variation performed with hands on a medicine ball that targets the chest, triceps, and shoulders to build upper body strength and core stability.
About Exercise
Equipment
Medicine Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Triceps, Shoulders
Secondary Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Triceps
9/10Lateral Head, Medial Head
Shoulders
8/10Anterior Delts, Medial Delts
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques
Traps
4/10Lower Traps
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a medicine ball on the floor and assume a high plank position with both hands gripping the sides of the ball, feet hip-width apart.
- Brace your core and squeeze your glutes to maintain a straight body line.
- Lower your chest toward the ball by bending your elbows, keeping them tucked close to your sides.
- Descend until your chest nearly touches the ball.
- Press through your palms to extend your elbows and return to the starting position.
Coaching Tips
Form Cues
- Squeeze the ball
- Elbows in
- Core tight
- Body in a straight line
Breathing
Inhale as you lower your body toward the ball, and exhale as you press back up.
Tempo
3-1-1
Range of Motion
Lower until the chest is within inches of the ball; extend elbows fully at the top without hyperextending.
Safety
Safety Notes
- Ensure the medicine ball is non-slip and stable.
- Stop if you experience wrist pain.
- Maintain core tension to protect the lower back.
Spotting
Not recommended; perform on knees if regression is needed.
Common Mistakes
- Hips sagging
- Elbows flaring out
- Head dropping forward
- Incomplete lockout
When to Avoid
- Shoulder impingement
- Wrist instability
- Acute back pain
Flexibility Needed
- Shoulder flexion above 90 degrees
- Wrist extension flexibility
Build Up First
- Proficient standard push-ups
- Core stability competency
Also known as
Med Ball Push Up, Unstable Push Up, Medicine Ball Press, Close Grip Medicine Ball Push Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Medicine Ball Alternating Push-Up
Medicine Ball
Chest, Shoulders
Medicine Ball Press Jack
Medicine Ball
Shoulders, Quads
Medicine Ball Slams
Medicine Ball
Abs, Shoulders
Medicine Ball Sit-Up & Press
Medicine Ball
Abs, Obliques
Medicine Ball Chest Press Slam
Medicine Ball
Chest
Medicine Ball Decline Overhead Sit-Up
Decline Bench, Medicine Ball
Abs
Medicine Ball Sit-Up Throw
Medicine Ball
Abs, Hip Flexors
Medicine Ball Leg Crunch
Medicine Ball
Abs
Medicine Ball Lunge with Twist
Medicine Ball
Glutes, Quads
Medicine Ball Overhead Lunge
Medicine Ball
Quads, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
