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Best Beginner Chest Workouts With Medicine Balls

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Medicine balls serve as versatile tools in fitness, constructed from durable materials and offering resistance for various exercises that engage multiple muscle groups.

For beginners, introductory workouts introduce movements that are easy to comprehend, using manageable equipment with an emphasis on safety while still providing effective challenges tailored to one's fitness level.

Exercises targeting the pectoral muscles typically focus on pressing motions and shoulder adduction, crucial for developing strength in the chest area.

Using medicine balls, these exercises can range from controlled presses on stable surfaces to dynamic actions such as throws, allowing for muscle engagement and movement variety adapted for individuals new to strength training.

The 2 Best Beginner Chest Exercises with Medicine Balls

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Alternating Medicine Ball Push Up

    Alternating Medicine Ball Push Up demonstration video — proper form for this exercise.
    SETS LOGGED
    518,478
    Chest Strength
    55 mScore
    Chest
    Photo of Medicine Balls
    Medicine Balls

    The 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

    1. Place your right hand on a medicine ball and keep your arms shoulder-width apart.
    2. Raise your knees to form a straight line from your heels to your shoulders.
    3. Bend your elbows to lower your chest towards the floor, keeping your elbows at 45 degrees.
    4. Push back up and roll the ball to your left hand.
    5. Repeat for the desired number of reps.
    Sets, Reps, Weight
    1
    5reps
    2
    5reps
    3
    5reps
    Full Video & Instructions

  • 2. Medicine Ball Push Up

    Medicine Ball Push Up demonstration video — proper form for this exercise.
    SETS LOGGED
    180,204
    Chest Strength
    25 mScore
    Chest
    Photo of Medicine Balls
    Medicine Balls

    The 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

    1. Start in a push-up position with your hands on a medicine ball.
    2. Keep your body straight as you bend your elbows to lower your chest to the ball, keeping your elbows at a 45-degree angle.
    3. Push back up to the starting position after your chest lightly touches the ball. Repeat for the desired number of reps.
    Sets, Reps, Weight
    1
    5reps
    2
    5reps
    3
    5reps
    Full Video & Instructions
Best Beginner Chest Workouts With Medicine Balls | Fitbod Workout Generator