Push-up Medicine Ball

Intermediate

Pectorals

Medicine Ball

Push-up Medicine Ball pairs straightforward equipment demands with pressing power across the chest — a step up once the basics feel easy.

How to do Push-up Medicine Ball

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.

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Push-up Medicine Ball Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Push-up Medicine Ball Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Push-up Medicine Ball

Easier progression

Dumbbell Straight Arm Pullover

Harder progression

Dumbbell One Arm Fly On Exercise Ball

Swap Push-up Medicine Ball For

Dumbbell Incline Bench Press

Cable Standing Up Straight Crossovers

Assisted Wide-grip Chest Dip (kneeling)

Push-up Medicine Ball — Frequently Asked Questions

How do you do the Push-up Medicine Ball?

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. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Push-up Medicine Ball work?

The Push-up Medicine Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with medicine Ball.

How many sets and reps of the Push-up Medicine Ball should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Push-up Medicine Ball good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Push-up Medicine Ball?

Try the Dumbbell Incline Bench Press, Cable Standing Up Straight Crossovers or the Assisted Wide-grip Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.