Medicine ball sprawl to chest press

The medicine ball sprawl to chest press is a sequence of athletic movements using a medicine ball or other small weight. It involves performing a sprawl with the hands on the ball, followed by a standing chest press holding the ball. It is challenging to the cardiovascular system, but also the muscles of the core, shoulders, and upper back. It can be performed for reps or for time, usually in dedicated ab training or as part of a medicine ball and bodyweight circuit workout.


  1. Intense cardiovascular challenge and calorie burn
  2. Hits most of the muscles of the upper and lower body: back, shoulders, core, hips, legs, and chest
  3. Upper back and core must stabilize isometrically during the chest press
  4. Can be performed on a dumbbell if no medicine ball is available

Medicine ball sprawl to chest press Images


Medicine ball sprawl to chest press Instructions

Medicine ball sprawl to chest press muscle diagram
  1. Start with a medicine ball a couple feet in front of you. With your feet about hip-width apart, squat down and place your hands on the medicine ball while simultaneously jumping your feet out into a plank position. Quickly jump your feet out into a wide squat stance, pick up the ball, and press it forward, away from your chest.
  2. Reverse the motion by bringing the ball back into your chest, squatting down, and jumping back into a plank position. This is one rep. Repeat for the recommended number of reps.
  3. For the duration of this exercise the medicine ball should never leave your hands.