The push-up exercise effectively trains the muscles of the chest and front of the shoulders, while secondarily activating the triceps and stabilizing with the muscles of the core. Once you have mastered a full push-up, amp up your challenge by incorporating a medicine ball into the exercise. The weight of the ball does not matter, because it is used as a balancing tool---be sure, however, that the ball is at least 14 inches in diameter. Incorporate these variations into your strength training routine. Work your way up to three sets of eight to 12 repetitions of each exercise.
Classic Medicine Ball Push-Up
The medicine ball push-up looks like a classic push-up, but you place your hands on the sides of the ball rather than flush on the floor. To perform this exercise, kneel on the floor and rest your hands on either side of the ball. Form a plank position by extending your legs and supporting your body on your toes. Bend your elbows and lower your body toward the ball, maintaining a straight back and rigid torso throughout the duration of the exercise. Straighten your elbows to return to the start position. If it is too challenging to complete the exercise from a full plank on your toes, put the tops of your knees on the floor for extra support. The medicine ball push-up increases the engagement of the core by requiring more balance. The angle of the arms also provides more activation of the triceps muscles at the back of the upper arm.
One-Armed Medicine Ball Push-Up
This version requires you to assume traditional push-up position, with the arms placed a little wider than the shoulders and your toes on the floor to form a straight plank with your body. Place the medicine ball under one palm to create an uneven surface that creates more activity for the muscles at the side of the abdominal wall---the obliques. Do a push-up in the normal manner, but focus tension on the chest as you straighten the elbows to return to the beginning of the exercise. You may choose to perform a round of eight repetitions with one arm elevated and switch sides, or roll the ball back and forth between each repetition to alternate sides.
Toes on the Ball
To further activate the muscles of the core during a push-up and challenge your balance, get into push-up position, but place both toes on the medicine ball. Complete a set of push ups from this position. If you find balancing on your toes too hard at first, lay the tops of your feet on the ball to make the balancing surface larger.
Inch Worm Push-Up
When performed without equipment, this move creates an intense challenge for the core. Add a medicine ball, and it becomes even harder and requires activation of the hamstrings and calves in addition to your core, arms and shoulders. Stand with feet shoulder width apart and bend over to place your hands on either side of a medicine ball that is resting on the floor in front of your feet. Walk your feet back, away from your hands until you form a plank position. Each step should be just an inch or two in distance. Hold and execute a push-up with your hands on the ball and then walk your feet back again.
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