Best Advanced Push Day Workouts With Medicine Balls
About
Medicine balls are versatile weighted equipment, offering dynamic resistance suitable for a range of exercises.
Their round shape and durability allow for not only being utilized in foundational movements but also specialized actions such as throws and slams without damage to surroundings.
Advanced-level workouts utilize highly complex and effective movements, recommended for individuals with significant training experience of over four years.
Push exercises focus on targeting the chest, shoulders, and triceps through pressing motions in both horizontal and vertical planes.
Combining these elements with a focus on the PPL (Push Pull Legs) training split results in an effective push day regimen employing medicine balls to enhance stability, coordination, and power development.
The 2 Best Advanced Push Day Exercises with Medicine Balls
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1. Alternating Medicine Ball Push Up
Alternating Medicine Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED518,478Chest Strength55 mScoreChest
Medicine BallsThe Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.
How to do it
- Place your right hand on a medicine ball and keep your arms shoulder-width apart.
- Raise your knees to form a straight line from your heels to your shoulders.
- Bend your elbows to lower your chest towards the floor, keeping your elbows at 45 degrees.
- Push back up and roll the ball to your left hand.
- Repeat for the desired number of reps.
Sets, Reps, Weight17reps27reps37reps47reps2. Medicine Ball Push Up
Medicine Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED180,204Chest Strength25 mScoreChestMedicine BallsThe Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.
How to do it
- Start in a push-up position with your hands on a medicine ball.
- Keep your body straight as you bend your elbows to lower your chest to the ball, keeping your elbows at a 45-degree angle.
- Push back up to the starting position after your chest lightly touches the ball. Repeat for the desired number of reps.
Sets, Reps, Weight17reps27reps37reps47reps