Best Push Day Workouts With Medicine Balls For Men
About
This push day workout incorporates the versatile medicine ball to emphasize effective training for chest, shoulders, and triceps.
Medicine balls, known for their durability and round shape, add resistance to exercises and allow dynamic movements like slams and throws.
This regimen tailors reps and weights to a generalized profile of males—5'10", 180 lbs, 35 years old—while emphasizing individual capability variations.
Push exercises, including vertical and horizontal movements, efficiently target upper body muscles engaged in pressing actions.
Utilizing a PPL (Push, Pull, Legs) approach, this session complements a comprehensive fitness routine.
Leverage these dynamic techniques to invigorate your training regimen.
The 2 Best Push Day Exercises with Medicine Balls for Men
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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, Weight16reps26reps36reps46reps2. 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, Weight16reps26reps36reps46reps