How to do the Push-up Medicine Ball
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.
Push-up Medicine Ball demonstration · © GymiaFit
Push-up Medicine Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Push-up Medicine Ball step by step
- 1Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
- 2Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- 3Push through your palms to extend your arms and return to the starting position.
- 4Repeat for the desired number of repetitions.
Push-up Medicine Ball — questions
What muscles does the Push-up Medicine Ball work?
The Push-up Medicine Ball primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Push-up Medicine Ball?
You need medicine ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Push-up Medicine Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Push-up Medicine Ball?
Medicine Ball Chest Pass, Medicine Ball Chest Push From 3 Point Stance, Medicine Ball Chest Push Multiple Response train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up Medicine Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.