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Medicine Ball Push-Up With Both Hands on the Ball

IntermediateStrengthTier T3

You hold a plank with both palms on the sides of a medicine ball and your shoulders directly over it. You slowly lower your body toward the ball with your torso rigid until your chest nears it, then press back up.

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

  • Kneel on the mat and place both palms on the sides of the medicine ball.
  • Shift forward until the shoulders sit directly over the hands and the ball, body in full plank with the torso braced.
  1. She is in a full push-up plank on the mat, both palms pressed on the sides of the small medicine ball directly under her shoulders, her body straight from head to heels with the core braced.

    Step 1 of 5

    Extend into a plank with both palms on the sides of the medicine ball, shoulders directly over the ball.

  2. She is midway down, her elbows bending at her sides as her chest lowers toward the ball between her hands, her body still in one rigid line with no sag, hike or twist.

    Step 2 of 5

    Slowly lower your body toward the ball, keeping the torso rigid and the head aligned with the spine.

  3. At the bottom of the push-up her chest is just above, lightly touching, the medicine ball between her hands, her elbows deeply bent close to her sides and her body still straight from head to heels.

    Step 3 of 5

    Continue lowering until your chest nears or lightly touches the ball.

  4. She is pressing back up through the mid-range, her elbows extending as her chest rises evenly off the ball, both palms still on its sides, the slow controlled press keeping her plank unbroken.

    Step 4 of 5

    Press upwards through your arms until the elbows are fully extended, keeping the torso rigid.

  5. She is in a full push-up plank on the mat, both palms pressed on the sides of the small medicine ball directly under her shoulders, her body straight from head to heels with the core braced.

    Step 5 of 5

    Extend into a plank with both palms on the sides of the medicine ball, shoulders directly over the ball.

Safety Information

From kneeling, place the palms on the sides of the medicine ball, then shift forward until the shoulders sit directly over the hands and the ball. Keep the torso braced with no sagging or hiking, the chest lowered until it nears or lightly touches the ball, and the elbows kept close to the sides or flaring slightly. Then press to full extension. Caution: the ball adds instability, so the movements are slow and controlled to reduce the chance of injury; a ball with handles may be substituted to ease the wrists. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.