Advanced
Alternating Medicine Ball Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Alternating Medicine Ball Pushup is a great exercise that builds upper body strength, core strength and also improves cardio. When this workout is performed properly, it also targets muscles in your upper body—such as your pecs and delts—as well as muscles in your lower body, such as your glutes and hamstrings.
Exercise Instructions
-
Step 1
Start in the standard pushup position with one hand on the floor and the other above the medicine ball. Your body should be in a straight line from the shoulders to the ankles. -
Step 2
Slowly lower your torso to the floor. Pause and press back to the starting position. Rotate the medicine ball under the other hand before repeating the movement.
Muscle Groups
Alternating Medicine Ball Pushup targets Delts, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Make sure the hand on the medicine ball is stable before descending on the descent.
- Squeeze your abs and glutes throughout the movement for stability. Don't let your elbows open during the movement.
General Pushup
Beginner
Alternating Staggered Pushup
Intermediate
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