Med Ball Push-Ups (How To, Benefits, Common Mistakes)

Med Ball Push-Ups are a dynamic push-up variation that increases the challenge by adding instability and a unilateral focus. With one hand on the medicine ball and the other on the floor, your chest, shoulders, and triceps are forced to work harder—especially on the side with the elevated hand.

Alternating sides each rep helps build balanced strength and shoulder stability while engaging your core throughout the movement.

Primary Muscles Worked: Pectoralis Major, Triceps Brachii
Secondary Muscles Worked: Anterior Deltoids, Core, Serratus Anterior
Equipment Needed: Medicine Ball

How To Do Med Ball Push-Ups

Step-by-Step Instructions

Set-Up:
- Start in a high plank position with one hand on the medicine ball and the other hand on the floor.
- Keep your feet about hip-width apart for balance, body in a straight line, and core engaged.
Execution:
- Lower your chest toward the ground in a controlled push-up motion, keeping your elbows at about a 45-degree angle.
- Push back up to the top position.
- At the top, roll or step the ball across to the other hand and switch sides.
- Repeat the push-up with the opposite hand on the ball.
Tips for Proper Form:
- Keep your hips level—don’t let one side dip when you switch hands.
- Engage your core and glutes to stay stable.
- Keep your movement smooth and controlled, especially when transitioning the ball.

Key Benefits

Increases unilateral upper-body strength and control.
Improves shoulder stability and core engagement.
Adds a balance and coordination challenge to standard push-ups.

Modifications and Variations

Easier Option: Perform from your knees or limit the range of motion.
Harder Option: Use a smaller ball for more instability, or add a push-up clap between transitions for explosive strength.

Common Mistakes

Letting Hips Sag or Twist: Keep your torso square and core tight throughout the movement.
Rushing the Ball Switch: Take your time to move the ball and reset your position properly.
Uneven Push Depth: Focus on lowering your chest evenly despite the height difference between hands.

Reps and Sets Recommendations

For Beginners: 3 sets of 6–8 reps per side (12–16 total reps).
For Strength & Stability: 3–4 sets of 8–10 reps per side with full range and control.
For Conditioning: Perform for 30–45 seconds per set, alternating sides with each rep.