Skip to main content

Best Push Day Workouts With Medicine Balls To Get Lean And Burn Fat

Jump to:3 Workouts2 Best Exercises

About

Push-day workouts are designed to focus on exercises that target horizontal and vertical pushing motions, engaging key muscle groups like the chest, shoulders, and triceps.

Utilizing medicine balls in these routines adds a dynamic element, making use of their resistance and unique ability to incorporate instability and power moves such as throws or smashes.

The goal is to promote getting lean and burning fat by keeping heart rates elevated with high repetition, low weight exercises while maintaining muscle mass.

Tailoring routines to individual capabilities; for example, selecting weights and repetitions suited to a participant's age, weight, height, and fitness level, is crucial for optimal performance and safety.

Embrace these PPL-style workouts for a structured and effective approach to fitness.

The 2 Best Push Day Exercises with Medicine Balls to Get Lean and Burn Fat

Ranked By

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
    6reps
    2
    6reps
    3
    6reps
    4
    6reps
    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
    6reps
    2
    6reps
    3
    6reps
    4
    6reps
    Full Video & Instructions