Procaryote
Shoulder · Strengthening

Medicine Ball Push-Ups

Medicine ball push-ups, 3 sets, 8 repetitions

Illustration of the Medicine Ball Push-Ups exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Place one hand on a medicine ball and the other on the floor, in a push-up position. Slowly lower the chest towards the ground while keeping the body straight, then push back up to the starting position. Alternate the hand on the ball each set for balanced work.

Tips: Keep the core engaged to stabilize the spine and prevent the hips from sagging. Control the movement to avoid jerks.

Progression: Increase the number of repetitions per set or add an extra set when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Medicine ball
Starting position
Push-up position with one hand on medicine ball
Clinical goal
Muscle strengthening of the shoulders
Also known as
push-ups on ball, unstable surface push-ups, medicine ball push-ups

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

Military Press with Resistance Band on SwissBallMilitary press with resistance band on SwissBall, 3 sets, 10 repetitions Multi-directional shoulder lifts with kettlebellMulti-directional shoulder lifts with kettlebell, 3 sets, 8 repetitions per direction Overhead Dumbbell LiftOverhead dumbbell lift, 3 sets, 10 repetitions, dumbbell 2-5 kg Overhead Press on SwissBall with Light DumbbellsOverhead press on SwissBall, 3 sets, 10 repetitions, light dumbbells Overhead Resistance LungeOverhead resistance lunge, 3 sets, 10 repetitions per leg, band held overhead Plank with External Shoulder Rotation with Resistance BandPlank with external shoulder rotation with resistance band (RE2), 3 sets, 10 repetitions per arm Plyometric External Shoulder Rotation with BallPlyometric external shoulder rotation with ball, 3 sets, 8 repetitions, explosive tempo Plyometric Shoulder Flexion Exercise at 90° with Weighted BallPlyometric shoulder flexion at 90°, 3 sets, 8 repetitions, with weighted ball

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.