Medicine balls are weighted implements that can be used similarly to dumbbells to build strength and increase muscle size. According to the American College of Sports Medicine, using medicine balls can also improve your muscular power and endurance. Most medicine balls do not bounce and do not have handles, but there are types available that possess both features. Medicine balls are used during warm-ups and to provide resistance during plyometric, or explosive exercises, and strength training.
Shoulder Press
To perform shoulder press with a medicine ball, stand with your feet firmly on the floor and hold each side of the ball with both hands. Start with the ball at your chest level and your shoulders held underneath the ball. Push the ball up towards the ceiling, extending your elbows until they're completely straight. Control the ball back down to starting position. You can also perform the shoulder press one arm at a time by placing one hand underneath the ball, starting it at your shoulder and pushing it up towards the ceiling.
Considerations
The American College of Sports Medicine stresses the importance of choosing a medicine ball that is an adequate weight to overload your muscles. It's important to note that because of the differences in gripping the weighted implements, the total amount of weight you will lift when completing shoulder press with a medicine ball is likely going to be significantly less than the total that you would lift with a pair of dumbbells. Therefore, those looking to build significant strength or muscle size should also utilize shoulder exercises with dumbbells or barbells. However, you can incorporate the medicine ball shoulder press into other movements to make more complex exercises.
Complex Shoulder Press Exercises
According to the American Council on Exercise, you can add shoulder press to your walking lunges. Hold the ball at your chest with both hands and, as you come up from your lunge, extend your arms and raise the ball up overhead. Shoulder press can also be added to a squat in the same manner. According to Perform Better, the medicine ball shoulder press is an effective component of a dynamic warm-up prior to your strength training workout.
Other Shoulder Exercises
To better develop your shoulder muscles with medicine balls, incorporate additional exercises that are effective at developing your deltoids. Front raises can be done by holding the medicine ball with both hands in front of you with your hands hanging down. Keep your elbows straight and raise the medicine ball forward until your arms become parallel with the floor and then control the ball back down to starting position. You can also develop your shoulders and increase the intensity of the pushup exercise by placing one or both of your hands on the medicine ball while completing the exercise.
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