Push up with medicine ball

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: nan

Description: Kneel down with your knees touching the floor. Place one hand on a stability ball and the other one on the ground. Extend your feet backward and straighten your whole body so that your toes touch the ground and one hand touches the ball while the other touches the ground. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00070

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Choose the Right Ball: Select a stability ball that is well-inflated and matches your fitness level. A firmer ball will provide more support.
Perfect Your Form: Maintain a straight line from your head to your heels to keep your body in proper alignment. This prevents unnecessary strain on your back and maximizes muscle engagement.
Hand Placement: Place your hand centrally on top of the stability ball to maintain balance. Distribute your weight evenly to prevent the ball from rolling out from under you.
Engage Your Core: Tighten your abdominal muscles to stabilize your body. This not only protects your lower back but also enhances the effectiveness of the push-up.
Controlled Movements: Perform the push-up slowly and deliberately to maximize muscle activation and reduce the risk of injury. Fast, uncontrolled movements can cause the ball to shift and lead to instability.
Breathe Properly: Inhale as you lower your body toward the ground and exhale as you push back up. Proper breathing helps maintain your rhythm and prevents muscle fatigue.
Train Both Sides: Ensure you switch the stability ball to the other arm to train both sides equally. This helps in achieving balanced strength and muscle symmetry.
Start with Modifications: If you find the movement too challenging, begin with your knees on the ground to decrease the load on your upper body. As you build strength and confidence, progress to the full version.
Incorporate Variations: To keep your workouts interesting and progressive, try different variations like incorporating a dynamic movement (rolling the ball slightly outward) during your push-up.
Safety First: Always ensure the surface you are working on is level and non-slippery to prevent the ball from moving unexpectedly. Safety is paramount, especially when working with unstable equipment.

Exercise overview

Exercise tips and tricks

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