Explosive Medicine Ball Push Ups

Intermediate Level of Difficulty

The explosive medicine ball push-up is an intermediate upper body exercise. This is a very challenging exercise that targets the chest, shoulders and core.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

explosive medicine ball push ups - step 1

Step 1

Start in a push-up position with one hand on the medicine ball and your feet shoulder width apart.

explosive medicine ball push ups - step 2

Step 2

Press your body up and over the medicine ball.

explosive medicine ball push ups - step 3

Step 3

Press back over to the starting position and repeat.