How to do a Partner Rolling Ball Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Rolling Ball Push Up
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.
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