Animated GIF · Available via API
gif_boxPush-up Medicine Ball
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Medicine BallCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Push-up Medicine Ball is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Push-up Medicine Ball loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Push-up Medicine Ball is classified as a Beginner strength exercise, so beginners and anyone new to training Chest can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
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