How to do a Partner Rolling Ball Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Rolling Ball Push Up
Instructions for Proper Form
Partner Rolling Ball Push Up is an advanced variation of the standard Push Up. This exercise primarily targets the chest, shoulders, and triceps, but also adds a significant coordination component. By rolling a medicine ball between partners as they alternately perform push ups, it introduces instability and forces additional core engagement, making it a great exercise for teamwork and building functional strength.
- Partners should position themselves parallel to one another on the floor in push up positions with one partner’s outside arm on top of the medicine ball.
- Partner 1: Position yourself with the arm farthest from your partner on a medicine ball and your opposite arm fully extended under your shoulder.
- Partner 1: Engage your core and keep your back straight.
- Partner 2: Get into a push-up position. Put your hands under your shoulders and extend your arms with a slight bend in your elbows.
- Partner 2: Maintain this position with your core engaged and your back straight as your partner performs their movement.
- Partner 1: Slowly descend toward the floor while maintaining tension in your chest. Most of your weight should be on the arm that is not on the medicine ball.
- Partner 1: Engage your chest to extend your arms, and raise yourself up. You won’t be able to fully extend the arm on top of the medicine ball.
- Partner 1: Roll the medicine ball to the hand closer to your partner and repeat the push-up motion.
- Partner 1: Roll the medicine ball to the hand of your partner that’s farther away from you. Keep your core engaged to maintain this position as your partner performs their reps.
- Partner 2: Place your hand on top of the medicine ball, and follow the same steps as your partner.
- Partner 2: Roll the ball back to your partner when you’ve done your reps.
- Repeat this for the allotted number of reps.
Alternatives & Variations to Partner Rolling Ball Push Up
1. Push Up
94.5 mSCORESWAPPED 12 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
2. Chest Dip
51.8 mSCORESWAPPED 4 TIMESChest Dip is a variation of the standard Dip and primarily targets the pectoral muscles, along with the shoulders and triceps. By leaning forward during the movement, more emphasis is placed on the chest. This compound bodyweight exercise is effective for building upper body strength and muscle mass, and can be a great addition to upper body workouts for more experienced lifters.
- Intermediate
- Chest
- Dip (Parallel) Bar
3. Incline Push Up
77.2 mSCORESWAPPED 3 TIMESTargets the lower chest and shoulders by elevating the feet, decreasing the difficulty level compared to traditional push-ups. This variation is beneficial for beginners or those focusing on lower chest development.
4. Around the Worlds
62.4 mSCORESWAPPED 3 TIMESAround the Worlds is an isolation exercise that primarily targets the shoulders and chest. It involves moving a pair of light dumbbells in a circular motion above your head and out to the sides, forming a full range of motion around your body. This exercise can help improve shoulder mobility and stability, while also engaging the chest muscles for added muscle activation.
5. Barbell Bench Press
99.2 mSCORESWAPPED 3 TIMESBench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.
6. Decline Push Up
82.3 mSCORESWAPPED 2 TIMESDecline Push Up is a variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest and triceps, but places more emphasis on the upper chest and shoulders due to the inclined position of the feet. This is a great progression for those looking to make their Push Ups more challenging and to develop greater upper body strength.
- Intermediate
- Chest
- Flat Bench
7. Cable Crossover Fly
97.3 mSCORESWAPPED 2 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
8. Machine Fly
98.2 mSCORESWAPPED 2 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
9. Partner Sit Up Toss
24.6 mSCORESWAPPED 2 TIMESPartner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.
10. Machine Bench Press
93.5 mSCORESWAPPED 2 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.