Push Up on Med Ball

Push-Ups on Med Ball

Performing push-ups on a med ball can add an element of instability, engaging more muscles and challenging your core. Here are step-by-step instructions for doing push-ups on a medicine ball:

Video Instructions On How To Do Push-Ups On Med Ball

Equipment Needed:

  • Medicine ball


  1. Warm-up: Before starting any exercise, it’s essential to warm up your body. Perform a light cardio warm-up such as jogging in place or jumping jacks for 5-10 minutes to increase blood flow to your muscles.
  2. Positioning:
    • Place the medicine ball on the floor.
    • Get into a plank position with your hands on the medicine ball. Your hands should be directly under your shoulders, and your body should form a straight line from head to heels.
  3. Engage Core Muscles:
    • Tighten your core muscles to stabilize your body.
    • Keep your feet close together for more stability or spread them wider for added balance.
  4. Lowering Phase:
    • Bend your elbows and lower your chest toward the medicine ball. Keep your body in a straight line.
    • Lower your chest as close to the ball as possible while maintaining control.
  5. Pushing Phase:
    • Push through your palms to straighten your arms and return to the starting position.
    • Fully extend your arms without locking your elbows.
  6. Breathing:
    • Inhale as you lower your chest toward the medicine ball.
    • Exhale as you push back up to the starting position.
  7. Repetition:
    • Perform the desired number of repetitions. Start with a manageable number and gradually increase as you build strength.
  8. Sets:
    • Complete 2-3 sets of push-ups, with a rest period of 1-2 minutes between sets.
  9. Cool Down:
    • After completing the exercise, perform some static stretches to cool down your muscles. Focus on stretching your chest, shoulders, and triceps.


  • Maintain proper form throughout the exercise to prevent injury.
  • If you’re new to this exercise, you may want to start with a larger medicine ball for more stability and gradually progress to a smaller one.
  • Listen to your body and choose a modification or variation that suits your fitness level.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have pre-existing health conditions or concerns.