Chest exercise · medicine ball
Push-Up Medicine Ball
The push-up medicine ball is a medicine ball exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders, core
- Equipment
- Medicine ball
- Body part
- Chest
How to do the push-up medicine ball
- Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps, shoulders and core work as secondary muscles. See all chest exercises or every medicine ball exercise.
