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Medicine Ball Floor Press

IntermediateStrengthTier T3

You lie on your back with knees bent and feet flat, holding a medicine ball over your chest in both hands. You press the ball upward, then lower it with control.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • It begins seated on the floor holding the ball at the chest and then lying back.
  1. A man lying on his back with knees bent, holding a medicine ball over his chest with both hands and his elbows bent.

    Step 1 of 3

    Lie on your back with your knees bent and feet flat, and hold the medicine ball directly over your chest with your elbows bent to about 90 degrees.

  2. The same man with both arms fully extended straight up, the medicine ball at arm's length above his chest.

    Step 2 of 3

    Keeping a tight grip, push the ball straight up until your arms are fully extended.

  3. A man lying on his back with knees bent, holding a medicine ball over his chest with both hands and his elbows bent.

    Step 3 of 3

    Lie on your back with your knees bent and feet flat, and hold the medicine ball directly over your chest with your elbows bent to about 90 degrees.

Safety Information

This exercise is a chest-and-arm press; if you have a shoulder, elbow, wrist or neck problem, or have recently had surgery, ask a physical therapist or physician before trying it. Use a ball you can hold tightly with both hands at every point in the press; lower it with control toward the chest, and if you can no longer keep a tight grip, stop and set it down beside you. Stop and lower the ball with control if you feel a pinch, sharp pain, numbness or tingling in the shoulder, arm, hand or neck. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.