Medicine ball push-up

The medicine ball push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. The addition of the medicine ball adds a degree of difficulty and can increase chest and triceps activation.


  1. Great for building the chest and triceps
  2. The medicine ball introduces an element of instability, forcing the core to stabilize the body
  3. Squeezing against the ball can increase the challenge to the chest
  4. Can be performed as a mechanical dropset with bodyweight push-ups

Medicine ball push-up Images


Medicine ball push-up Instructions

Medicine ball push-up muscle diagram
  1. Start in the push-up position on the floor, keeping your hips down and back flat.
  2. Place one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting position.
  3. Keeping your body straight, bend your elbows and descend towards the ground, allowing your chest to approach the floor but stop before touching.
  4. Push back up to full arm extension and repeat for reps.
  5. Do the next set with the ball on the other side.