Exercises › Medicine ball push-up

Medicine ball push-up

Set up in a push-up with one hand on a medicine ball and the other on the floor. Lower under control, press back up, then roll the ball across and switch hands.

StrengthMedicine ballDifficulty 3 of 3

Two-panel demonstration of the medicine ball push-up, showing the start and finish positions — Start and finish positions

How to do it

Set up in a push-up with one hand on a medicine ball and the other on the floor. Lower under control, press back up, then roll the ball across and switch hands.

Muscles worked

Front

Back

chestprimary
shoulders
triceps
core

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No medicine ball? Swap it out

Push-upno equipment · difficulty 2/3
Bent-knee push-upno equipment · difficulty 1/3
Incline push-upno equipment · difficulty 1/3

Other options in this pattern

Dumbbell floor pressdumbbells · difficulty 1/3
Dumbbell bench pressdumbbells + bench · difficulty 2/3
Band chest pressresistance bands · difficulty 1/3
Barbell bench pressbarbell + bench · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2