Medicine Ball Push-Up

Medicine ball push-ups offer a fresh twist on the classic push-up. By using a medicine ball, you engage more muscles and increase the challenge. This exercise combines strength-building with improved stability, making it more dynamic.

The benefits of push-ups are well-known as they strengthen the chest, arms, and core. Adding a medicine ball takes it up a notch by activating your balance and coordination.

This guide will show you how to do medicine ball push-ups with proper form. You’ll discover tips to adjust the exercise for your fitness level and learn how to include it in your routine.

How To Do

  1. Start in a high plank position with both hands on top of the medicine ball.
  2. Position your hands close together, keeping your body in a straight line from head to heels.
  3. Engage your core and slowly lower your chest toward the ball, bending your elbows.
  4. Once your chest is close to the ball, push back up to the starting position, maintaining control.
  5. Ensure your body stays stable throughout the movement, keeping your core tight and back straight.

Tips From Expert

  • A proper warm-up that includes dynamic stretches for your wrists, shoulders, and core helps prevent injuries.
  • Keep your elbows slightly tucked during the push-up to protect your shoulders and better engage your triceps.
  • Keep your movements slow and controlled to maximize muscle engagement and balance on the medicine ball.
  • If you're struggling with balance, start with fewer reps and focus on form before increasing intensity.

Optimal Sets and Reps

The number of sets and reps for medicine ball push-ups will vary depending on your training goals. Follow these guidelines:

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Medicine Ball Push-Up

How to Put in Your Workout Split

Medicine ball push-ups are an excellent exercise for building strength, stability, and core engagement. This movement targets your chest, shoulders, triceps, and core while improving balance and coordination.

Here’s how to integrate medicine ball push-ups into different workout splits:

  • Chest-Focused Days: Start your chest routine with medicine ball push-ups to engage stabilizer muscles. This prepares you for heavier, stabilization-heavy exercises like dumbbell presses.
  • Core Training Days: Include medicine ball push-ups in your core workout. The instability of the ball increases core activation, making it a great addition to planks, Russian twists, or leg raises.
  • Upper-Lower Split: On upper-body days, use medicine ball push-ups as a finisher after compound movements like bench presses or shoulder presses. This helps build endurance and muscle stability as you finish the workout.

Loading Guidance: For strength, you can increase the intensity of medicine ball push-ups by adding a weighted vest or elevating your feet. For hypertrophy, slow down the tempo, particularly during the lowering phase (eccentric), to increase muscle tension. For endurance, keep a faster but controlled pace to challenge your stamina and sustain the movement longer. For power, emphasize an explosive push during the upward phase (concentric), while maintaining control over your form.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major, or upper chest, plays a key role in pushing movements. It originates from the collarbone and attaches to the upper arm bone. During standard floor push-ups, this muscle shows an activation rate of about 30% of its maximum voluntary contraction. MVC is the maximum force a muscle can exert when fully engaged.

In medicine ball push-ups, the ball's added instability requires more control, which could increase activation in the clavicular head. Activating the upper chest during push-ups helps balance overall chest development and prevents over-reliance on the lower chest.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major is the largest part of the chest muscle. It runs from the breastbone to the upper arm bone. This section of the chest is responsible for most horizontal pushing movements, like standard push-ups and bench presses.

In medicine ball push-ups, the sternal head provides the main power during the pushing phase. Strengthening this muscle enhances performance in various pressing exercises, including bench and dumbbell presses. It also helps balance the workload across the entire chest.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is the lower part of the chest muscle. It attaches from the lower part of the chest near the ribs to the upper arm bone. This area is responsible for movements involving downward pressing and internal rotation.

In medicine ball push-ups, the abdominal head helps stabilize the chest and shoulders. It plays a role in pushing from a lower angle, helping control the movement. Strengthening this section contributes to overall chest development, particularly in exercises like decline bench presses. Proper engagement of the abdominal head ensures balanced chest activation.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid, located at the front of the shoulder, plays a role in raising your arm and pushing movements. During medicine ball push-ups, this muscle helps lift the body and stabilizes the shoulder joint.

It supports the movement of the upper arm, ensuring balance and control throughout the exercise. A strong anterior deltoid aids shoulder stability, improves posture and helps prevent shoulder injuries during other exercises.

Triceps Lateral Heads

The triceps lateral head, located on the outer part of the upper arm, is responsible for elbow extension. With the closer grip used in medicine ball push-ups, the triceps play a significant role in the movement.

A narrow grip push-up can activate the triceps up to 116.5% of their relative voluntary contraction. RVC is a measure of how much a muscle is working compared to its maximum possible effort.

The lateral head is key for enhancing arm definition and supporting upper-body endurance during exercises that require repetitive pushing motions.

Triceps Medial Heads

The triceps medial head, situated deep within the upper arm, plays an important role in stabilizing the elbow during push-ups. It assists in the upward phase of the movement by extending the arm.

Although smaller and less visible than other triceps heads, the medial head is vital for maintaining elbow integrity. Strengthening this muscle improves elbow support, helping prevent injuries and ensuring smooth performance during pushing exercises.

Triceps Long Heads

The triceps long head runs along the back of the upper arm and is the largest part of the triceps. It’s the only head that crosses the shoulder joint, helping with both elbow extension and shoulder stabilization.

This muscle is crucial for maintaining proper form during medicine ball push-ups, especially on unstable surfaces. A strong triceps long head enhances upper arm size and strength, aiding in exercises requiring arm power and control.

Upper Rectus Abdominis

The upper rectus abdominis, or upper abs, plays a crucial role in stabilizing your body during push-ups. As you hold a plank position, this muscle keeps your torso straight and balanced, preventing your lower back from sagging. So, do push-ups work abs?

In medicine ball push-ups, the ball’s instability forces your core to work harder, increasing ab engagement for balance and form. This extra challenge strengthens your core, benefiting other exercises and daily movements.

Lower Rectus Abdominis

The lower rectus abdominis helps stabilize your pelvis and lower torso during push-ups, preventing your hips from dipping. Medicine ball push-ups add a challenge by requiring more control, engaging the lower abs as you maintain stability.

This exercise can double as an effective ab workout with a ball, targeting the lower abs while increasing core strength. Strengthening the lower rectus abdominis also helps improve posture and enhances performance in movements requiring hip and lower back stability.

Obliques

The obliques, located along the sides of your torso, play a vital role in stabilizing the body during push-ups. With a narrow grip, oblique activation increases, especially during the ascending phase.

In medicine ball push-ups, the added instability of the ball could enhance oblique engagement even further. The body must work harder to maintain balance, increasing core activation and helping prevent rotation during the movement.

Serratus Anterior

The serratus anterior, located along the sides of your rib cage, helps move and stabilize the shoulder blades.

When performing push-ups on unstable surfaces, like a medicine ball, the serratus anterior experiences increased activation. This is because the muscle works harder to stabilize the shoulder blades and maintain balance.

Wrist Flexors

The wrist flexors, located on the underside of the forearm, are crucial for controlling wrist movement. In medicine ball push-ups, the unstable surface forces the wrist flexors to work harder to maintain grip and prevent collapse.

This challenge increases wrist strength and endurance, preparing them for pushing exercises that require firm, controlled positioning.

Wrist Extensors

The wrist extensors, found on the top of the forearm, play a critical role in stabilizing the wrists in extended positions. During medicine ball push-ups, the ball's instability requires these muscles to engage more to keep the wrists steady and aligned.

Strong wrist extensors improve wrist control and help prevent strain or injury. This ensures the safe execution of movements that rely on stable wrist positioning.

Equipment

Bodyweight

Medicine Ball

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Medicine Ball

Great for explosive exercises and core work. Opt for a lighter ball if your current one feels too heavy.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Athletes

Athletes, especially those in sports requiring explosive movements, benefit significantly from medicine ball push-ups. This variation demands more core strength and stability than standard push-ups. A strong core is vital for maintaining balance, power, and control in sports like football, basketball, and swimming. Core strength improves overall athletic performance by helping athletes transfer energy efficiently between the upper and lower body. 

Medicine ball push-ups also engage stabilizer muscles, which helps reduce injury risk. By enhancing upper body strength and endurance, athletes can perform better during long, intense games or competitions. This exercise is perfect for athletes seeking dynamic movements that translate to real-world performance.

Fitness Enthusiasts

Fitness enthusiasts looking to enhance their workouts can use medicine ball push-ups to progress from standard push-ups. The instability of the ball requires more control and balance, an extra challenge that targets the core and upper body. This variation also increases the range of motion, which leads to greater muscle stimulus and supports hypertrophy. 

By incorporating medicine ball push-ups, fitness enthusiasts can increase overall strength and stability while promoting muscle growth. This exercise is ideal for anyone looking to improve functional strength for daily activities. Plus, it provides a fresh way to add variety and intensity to their routines.

Who Should Not Do?

Individuals With Wrist Or Shoulder Injuries

People with wrist conditions like carpal tunnel, or shoulder issues like rotator cuff injuries, should avoid medicine ball push-ups. The unstable surface places extra strain on the wrists and shoulders, increasing the risk of aggravating injuries. This exercise demands significant wrist and shoulder stability, which may be too much for individuals recovering from injuries. 

Those with weak wrists or shoulder instability should strengthen these areas with safer, lower-impact exercises before trying medicine ball push-ups. Proper rehabilitation is essential to ensure the wrists and shoulders are strong enough for this advanced movement.

Beginners Without Proper Strength Foundation

Beginners who haven’t developed a solid strength foundation should avoid medicine ball push-ups. This variation requires greater activation of stabilizer muscles, like the core and shoulders, to control balance on the ball. 

Beginners’ lack of stability and strength can make it harder to maintain proper form, leading to strain or injury. It’s better to start with traditional push-ups or incline push-ups to build strength first. Once they can perform standard push-ups with good form, they can gradually progress to advanced variations like medicine ball push-ups.

Benefits Of The Medicine Ball Push-Up

Builds Strength

Medicine ball push-ups are highly effective for building upper body strength. This variation activates the chest, shoulders, triceps, and core more intensely than standard push-ups. While the bench press is a staple for upper body power, push-ups are shown to produce nearly similar strength results. 

Medicine ball push-ups take it further by engaging additional stabilizer muscles, especially in the core and shoulders. The instability of the ball forces more muscle groups to work harder, leading to increased strength development. Over time, this can lead to greater gains than regular push-ups alone, helping you progress faster in your fitness journey.

Increases Range Of Motion

Medicine ball push-ups offer a greater range of motion compared to traditional push-ups. The elevation of the ball allows your chest to lower further, creating a deeper stretch in the chest and shoulders. This increased movement leads to better flexibility and enhanced muscle activation. 

A larger range of motion stimulates the muscles more effectively, promoting muscle growth and strength. This can also improve joint mobility for exercises needing a wide range of motion, like bench presses or overhead presses. Over time, this extended movement improves flexibility and mobility, benefiting exercises requiring full range, like bench presses or overhead presses.

Improves Stability

Medicine ball push-ups greatly enhance stability by engaging the core and shoulder stabilizer muscles. Training on unstable surfaces increases muscle activation, especially in the core, to help maintain balance. 

These exercises improve both static and dynamic balance, particularly in older adults. In medicine ball push-ups, the instability of the ball forces your stabilizer muscles to work harder, improving overall control. This makes it an effective exercise for boosting core stability and reducing the risk of injury.

Frequently Asked Questions

Are medicine ball push-ups good?

Yes, medicine ball push-ups are excellent for improving strength, stability, and balance. They engage your chest, shoulders, triceps, and core, making them a versatile addition to any workout routine.

What muscles do medicine ball push-ups work?

Medicine ball push-ups target the chest, shoulders, triceps, and core. The instability of the ball also activates smaller stabilizer muscles, improving overall muscle engagement.

Does the medicine ball really help?

Yes, the medicine ball makes push-ups more challenging by adding instability, which increases core and stabilizer muscle engagement. It’s a step up from regular push-ups and helps improve balance, coordination, and overall upper-body strength.

When should I do medicine ball push-ups?

You can do medicine ball push-ups during the upper body, push, or chest-focused days. They work well as a warm-up or finisher, or within a core-focused circuit.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Neves, P.P., Ana Ruivo Alves, Marinho, D.A. and Neiva, H.P. (2021). Warming-Up for Resistance Training and Muscular Performance: A Narrative Review. [online] ResearchGate. Available at: https://www.researchgate.net/publication/350401898_Warming-Up_for_Resistance_Training_and_Muscular_Performance_A_Narrative_Review#:~:text=Warming%2Dup%20is%20an%20indispensable,the%20effects%20on%20force%20production.
  2. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  3. Paulo H.S.M. Azevedo, Matheus and Schoenfeld, B.J. (2021). Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biology of Sport, [online] 39(2), pp.443–449. doi:https://doi.org/10.5114/biolsport.2022.105335.
  4. Solari, F. and Burns, B. (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525991/.
  5. Calatayud, J., Borreani, S., Colado, J.C., Martín, F.F., Rogers, M.E., Behm, D.G. and Andersen, L.L. (2014). Muscle Activation during Push-Ups with Different Suspension Training Systems. Journal of sports science & medicine, [online] 13(3), pp.502–10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126284/.
  6. Rosso, C., Mueller, A.M., McKenzie, B., Vahid Entezari, Cereatti, A., Ugo Della Croce, Ramappa, A.J., Nazarian, A. and DeAngelis, J.P. (2014). Bulk effect of the deltoid muscle on the glenohumeral joint. Journal of Experimental Orthopaedics, [online] 1(1). doi:https://doi.org/10.1186/s40634-014-0014-9.
  7. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
  8. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  9. Kim, Y.-S., Kim, D.-Y. and Ha, M.-S. (2016). Effect of the push-up exercise at different palmar width on muscle activities. Journal of Physical Therapy Science, [online] 28(2), pp.446–449. doi:https://doi.org/10.1589/jpts.28.446.
  10. Hisayo Nasu, Phichaya Baramee, Natnicha Kampan, Akimoto Nimura and Akita, K. (2019). An anatomic study on the origin of the long head of the triceps brachii. JSES Open Access, [online] 3(1), pp.5–11. doi:https://doi.org/10.1016/j.jses.2019.01.001.
  11. Sevensma, K.E., Leavitt, L. and Pihl, K.D. (2023). Anatomy, Abdomen and Pelvis, Rectus Sheath. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537153/.
  12. Marcolin, G., Petrone, N., Moro, T., Battaglia, G., Bianco, A. and Paoli, A. (2015). Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants. Journal of Athletic Training, [online] 50(11), pp.1126–1132. doi:https://doi.org/10.4085/1062-6050-50.9.09.
  13. Lung, K., Kayla St Lucia and Lui, F. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531457/.
  14. Kowalski, K.L., Connelly, D.M., Jakobi, J.M. and Sadi, J. (2021). Shoulder electromyography activity during push-up variations: a scoping review. Shoulder & Elbow, [online] 14(3), pp.325–339. doi:https://doi.org/10.1177/17585732211019373.
  15. Erwin, J. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Joint. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534779/.
  16. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  17. Dong, K., Yu, T. and Chun, B. (2023). Effects of Core Training on Sport-Specific Performance of Athletes: A Meta-Analysis of Randomized Controlled Trials. Behavioral Sciences, [online] 13(2), p.148. doi:https://doi.org/10.3390/bs13020148.
  18. None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
  19. Guler, O., Oguzhan Tuncel and Bianco, A. (2021). Effects of Functional Strength Training on Functional Movement and Balance in Middle-Aged Adults. Sustainability, [online] 13(3), pp.1074–1074. doi:https://doi.org/10.3390/su13031074.
  20. Sevy, J.O., Sina, R.E. and Varacallo, M. (2023). Carpal Tunnel Syndrome. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448179/.
  21. May, T. and Garmel, G.M. (2023). Rotator Cuff Injury. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK547664/.
  22. Parel, I., Candoli, V., Maria Vittoria Filippi, Padolino, A., Merolla, G., Stefano Sanniti, Galassi, R., Paladini, P. and Andrea Giovanni Cutti (2022). Shoulder Rehabilitation Exercises With Kinematic Biofeedback After Arthroscopic Rotator Cuff Repair: Protocol for a New Integrated Rehabilitation Program. JMIR Research Protocols, [online] 12, pp.e35757–e35757. doi:https://doi.org/10.2196/35757.
  23. Sangeeta Sangwan, Green, R.A. and Taylor, N.F. (2014). Characteristics of Stabilizer Muscles: A Systematic Review. Physiotherapy Canada, [online] 66(4), pp.348–358. doi:https://doi.org/10.3138/ptc.2013-51.
  24. Calatayud, J., Sebastien Borreani, Colado, J.C., Martin, F., Tella, V. and Andersen, L.L. (2014). Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains. The Journal of Strength and Conditioning Research, [online] 29(1), pp.246–253. doi:https://doi.org/10.1519/jsc.0000000000000589.
  25. Wolf, M., Androulakis-Korakakis, P., Fisher, J., Schoenfeld, B. and Steele, J. (2023). Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis. International Journal of Strength and Conditioning, [online] 3(1). doi:https://doi.org/10.47206/ijsc.v3i1.182.
  26. Behm, D.G., Muehlbauer, T., Armin Kibele and Urs Granacher (2015). Effects of Strength Training Using Unstable Surfaces on Strength, Power and Balance Performance Across the Lifespan: A Systematic Review and Meta-analysis. Sports Medicine, [online] 45(12), pp.1645–1669. doi:https://doi.org/10.1007/s40279-015-0384-x.
  27. Huxel, K.C. and Anderson, B.E. (2013). Core Stability Training for Injury Prevention. Sports Health A Multidisciplinary Approach, [online] 5(6), pp.514–522. doi:https://doi.org/10.1177/1941738113481200.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement