Chest exercise

Alternative Medicine Ball Push Ups

How to do the Alternative Medicine Ball Push Ups with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Assume a tall kneeling position with both hands on a medicine ball, toes tucked, and knees under hips. Extend one leg at a time and assume a pushup position with the legs straight, feet wider than shoulder width, elbows extended, and head in a neutral position looking at the…
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Illustration showing the Alternative Medicine Ball Push Ups
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary
Gear

Equipment

Medicine ball Medicine ball
Technique

How to do the Alternative Medicine Ball Push Ups

  1. 1 Assume a tall kneeling position with both hands on a medicine ball, toes tucked, and knees under hips.
  2. 2 Extend one leg at a time and assume a pushup position with the legs straight, feet wider than shoulder width, elbows extended, and head in a neutral position looking at the floor.
  3. 3 Remove one hand from the ball and place it on the floor.
  4. 4 Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  5. 5 Descend until your chest touches the ball.
  6. 6 Push back to the starting point by extending the elbows and driving your palms into the floor.
  7. 7 Switch arms and complete another repetition.
  8. 8 Repeat for the desired number of repetitions.