How To Do Medicine Ball Rolling Push-Up

By: Chris Freytag, CPT

Chris Freytag demonstrating a medicine ball rolling push up wearing a black top and workout pants

Medicine Ball Rolling Push-Up is a new twist on the basic push-up that strengthens chest, arm, shoulder and core muscles. Once you learn how to do a push-up you can add the extra challenge of rolling of the medicine ball from hand to hand to increase the intensity in each arm and challenge your core in a whole new way! If you learn how to do a Medicine Ball Rolling Push-Up you will have a fresh, new way to strengthen your upper body muscles!

Push-ups have long been considered the gold standard for upper body strength. If there was only one exercise you could do to sculpt your upper body most trainers would recommend that it would be push-ups. Push-ups are amazing because they cover so many muscles in one move. The added use of the core body makes the move even more effective for overall strength. Using the medicine ball creates instability during the move which trains your body to recruit more and different muscle fibers and helps you work on your stability and balance. Core, core, and more core!

For most medicine ball moves you need to consider the weight of the ball before choosing one to work with. The push-up does not require you to lift the ball so the weight of the ball is not as important as the circumference. If you have larger hands you might need to use a larger ball to fit under your hand. In addition you will want to make sure your ball is completely inflated to protect your wrist from being impacted.

Try this and other great medicine ball moves in our 20-Minute Total Body Medicine Ball Workout.

Here are the steps to performing Medicine Ball Rolling Push-Up

1) Begin in a plank position with right hand on top of medicine ball and left hand on the floor. Hands are directly below shoulders with arms long.

2) Begin to lower chest toward the floor, bending your elbows and keeping body straight. (If this is too difficult, bend your knees and place them on the ground.)

3) Press up to start position then roll the ball over to the left hand. Repeat the push-up with ball under left hand. This is one repetition.

Targets: chest, arms, core, back, shoulders


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