Exercise
Two Arm Medicine Ball Push-Up
How to Perform - Two Arm Medicine Ball Push-Up
- Place a medicine ball on the floor and position your hands on it at shoulder width, extending your legs behind you into a plank position with your weight on your toes.
- Engage your core and squeeze your glutes to maintain a straight line from your head to your heels, ensuring your hips don't sag or pike up.
- Inhale as you slowly bend your elbows to lower your chest toward the medicine ball, keeping your elbows at a 45-degree angle from your body rather than flaring them out.
- Maintain tension throughout your body, particularly in your shoulder blades which should be pulled back and down away from your ears.
- Lower until your chest is about 2-3 inches from the ball, making sure your wrists stay aligned with your shoulders and the ball doesn't roll.
- Exhale powerfully as you press through your palms to push back up to the starting position, fully extending your arms without locking your elbows.
- At the top of the movement, check that your body remains in a straight line and reset your core engagement if necessary.
- Control the medicine ball throughout the entire movement, adjusting your hand pressure to prevent it from shifting during repetitions.
Important information
- Choose a medicine ball size appropriate for your strength level—larger balls make the exercise more challenging by increasing the range of motion.
- If the ball feels unstable, begin with one hand on the ball and one on the floor until you develop sufficient stability.
- Keep your neck in a neutral position by focusing your gaze about 6-12 inches in front of the ball, not directly down at it.
- Avoid bouncing at the bottom of the movement or using momentum—quality control is more important than repetition count.
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The Medicine Ball Push-Up takes the classic push-up to new heights by introducing an element of instability that forces your muscles to work harder with each rep. This intermediate-level movement primarily targets your pecs, triceps, and front deltoids while engaging your core in a way that traditional push-ups simply can't match. What makes this exercise particularly valuable is its versatility across training styles.
Whether you're focused on high-intensity interval training (HIIT) circuits where you're pushing for maximum reps in short bursts, or you're methodically building your physique through bodybuilding protocols, the Medicine Ball Push-Up delivers impressive results. The unstable surface of the ball creates a constantly shifting foundation that challenges your stabilizing muscles throughout the entire movement. From a strength development perspective, this exercise shines by demanding greater muscle recruitment than standard push-ups. Your chest muscles must work overtime to control the descent and power the ascent while maintaining perfect form over an unpredictable surface. The triceps engage fully to extend your arms against both gravity and instability, while your anterior deltoids coordinate the entire pressing motion.
The beauty of incorporating Medicine Ball Push-Ups into your routine lies in their functional carryover. The balance and coordination required translate directly to improved performance in numerous sports and daily activities. Many athletes report enhanced shoulder stability and increased power output in their pressing movements after consistently training with this variation. For optimal results, consider programming Medicine Ball Push-Ups early in your chest or upper body sessions when muscles are fresh and coordination is at its peak. The exercise pairs particularly well with more stable pressing movements, creating a comprehensive approach to chest development that addresses both strength and stabilization needs in a single workout.
FAQ - Two Arm Medicine Ball Push-Up
The Medicine Ball Push-Up primarily targets your pectoral muscles (chest), triceps, and anterior deltoids (front shoulders) while significantly engaging your core stabilizers due to the unstable surface. Your serratus anterior and rotator cuff muscles also work overtime compared to standard push-ups.
This exercise is best suited for intermediate to advanced fitness levels as it requires a solid foundation in standard push-ups first. Beginners should master traditional push-ups before progressing to this variation to reduce injury risk and ensure proper form throughout the movement.
To make it easier, place the medicine ball against a wall for added stability or use a larger, less inflated ball. To increase difficulty, try alternating hands on the ball during each rep, using a smaller ball, or elevating your feet on a bench or stability ball.
The most common mistakes include allowing your hips to sag or pike upward, not maintaining a neutral spine, placing the ball too far forward or back from your body, and using momentum rather than controlled movement. Focus on keeping your core tight and shoulders directly over your wrists throughout the exercise.
Incorporate Medicine Ball Push-Ups 1-2 times weekly, typically early in your chest or upper body workouts when muscles are fresh. They work well in sets of 8-12 repetitions for muscle building or as part of a circuit training routine for 30-45 second intervals with proper recovery between sessions.
