Primary muscles: Chest
Secondary muscles: Shoulders, abs, arms
Equipment: Medicine ball
Exercise for the opposite muscles: Dumbbell bent over row
ALTERNATING MEDICINE BALL PUSH UP INSTRUCTIONS
1. Start in a push up position with your legs extended back, the hands below the shoulders and a medicine ball under your left hand.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. Push back to the starting position and roll the medicine ball to your right hand.
4. Repeat and roll the medicine ball back and forth throughout the entire set.
PROPER FORM AND BREATHING PATTERN
Engage your core muscles and keep your spine neutral, with your head in line with your torso and your torso in line with your hips. Breathe in as you lower your chest and exhale as you push back up.
The alternating medicine ball push up adds an element of balance and stability to the regular push up, forcing you to engage your core to a greater degree. By using a stability ball you also allow your muscles to move through a broader range of motion, which exposes them to more stress and results in increased growth.
SETS AND REPS
Start with knee push ups or regular push ups and, once you’ve acquired proper exercise form, advance to medicine ball push ups. Do 2 or 3 sets of 8 to 10 repetitions on each side or alternate between sides for 30 seconds to 1 minute.
To calculate the number of calories burned doing medicine ball push ups, enter your weight and the duration of the exercise: