Health Advocate Blog

Workout of the Week: Medicine Ball Push-Ups

This week’s workout is Medicine Ball Push-Ups. This exercise takes the benefits of regular push-ups, which strengthen your chest, arm, shoulder, and back muscle groups, and incorporates your core and smaller stabilizing muscle groups too. By using a medicine ball or other object (like a rolled-up towel), you make the smaller muscles in your hands, wrists, and triceps, which normally don’t get exercised as often, work harder.

Here’s how to do them:

  • Begin on your hands and knees with the medicine ball (or rolled-up towel) on the ground parallel to the center of your chest.
  • Next, place both hands on the medicine ball and assume the push-up position with your feet a little more than shoulder width apart. This will be your starting position. 516617411
  • Do a push-up by tightening your stomach muscles and slowly lower your body down until your chest almost touches the ball.                                                         526442665
  • Then push your weight back up until you reassume the starting position. 496260263
  • Congratulations, you just completed one Medicine Ball Push-Up!
  • Try to do 2-3 sets of 10-12 repetitions.


  • To ensure correct posture and form, keep your eyes looking forward as do your push-ups. This will prevent you from arching your back.
  • If you find this exercise to be too challenging as described, try starting out on your knees.
  • If you feel an abnormal amount of pressure in your shoulders, stop this exercise immediately and consult your doctor.

We hope you’ll try Medicine Ball Push-Ups over the weekend and then build them into your daily routine Monday through Friday of the coming week.

Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.