Push-Up Medicine Ball

Setup

1. 01Place a medicine ball on a non-slip surface.
2. 02Set both hands on top of the ball with fingers spread down the sides.
3. 03Walk the feet back into a plank with the shoulders stacked over the ball.
4. 04Brace the trunk and squeeze the glutes before the first rep.

Execution

1. 01Lower the chest toward the ball under control.
2. 02Keep elbows tracking close to the ribs on the narrow base.
3. 03Stop when the chest lightly touches the ball.
4. 04Press back up to full elbow lockout without letting the ball tip.

Checkpoints

• -The ball stays still through the whole rep.
• -Hips and shoulders move as one unit.
• -Wrists stay stacked under the shoulders at the top.
• -The chest, not the face, leads the descent.

Common mistakes

• -Letting the elbows flare wide off the narrow base.
• -Sagging the hips as the set fatigues.
• -Cutting the range short well above the ball.
• -Using a ball that rolls on a slick floor.