In this lesson, you’ll learn how to do pushups using a medicine ball. This exercise targets the triceps and shoulders in a similar way to the triceps pushup. You can perform medicine ball pushups as a standard strength exercise instead of triceps pushups on the floor, or you can do them as a plyometric exercise.
If you want to perform them plyometrically, take advantage of the ball’s bounce and push yourself up explosively.
Click here to read more about medicine ball exercises. Find more reactive strength exercises in the Track & Field section.
Description: Medicine Ball Pushups
Start in a pushup position with both hands on a medicine ball or basketball, and your arms fully extended. Your thumbs should point straight forward.
If you want to make this exercise plyometric, use a bouncy ball and perform quick repetitions—let yourself fall and then push off explosively.
Engage your abs slightly and extend your knees. Before lowering your chest for the first time, make sure your shoulders are in a comfortable position. The angle between your arms and torso should be around 75 degrees. If the angle is too small, the exercise will be too hard on your shoulders; if it’s too large, you’ll overstrain your back and abs.
Lower your chest until it touches the ball, inhaling as you go—unless you’re doing fast, plyometric reps. Keep your abs tight and ensure your elbows stay close to your waist. Keep your upper arms roughly parallel to your body.
If you let your elbows flare outward, you’ll shift the focus to your chest muscles, but this form puts controversial strain on your elbows and wrists. I recommend performing this exercise as a triceps pushup.
Push yourself back up while exhaling. Keep your shoulders steady throughout the exercise—don’t shrug them forward as you push up. If you’re doing plyometric reps, use the ball’s bounce to your advantage.
Advice: Medicine Ball Pushups
Do 2 or 3 sets of 6 to 15 repetitions.
Caution: The ball makes this exercise quite unstable. Get used to the movement before attempting fast, plyometric sets—you don’t want to slip and injure your wrists!
Warm up your shoulders and elbows before doing this exercise.
You can perform:
Related Instructions: Medicine Ball Pushups
Videos: Medicine Ball Pushups
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