Ball push-up

A compound exercise for the chest, with help from the triceps, front delts, abs. Equipment: medicine ball.

Orbit

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WorksChestTricepsFront deltsAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Both hands on a medicine ball, body straight.
Lower the chest to the ball
Press up, keeping the ball still

Muscles worked

Ball push-up: 3D figure mid-rep with the chest highlighted

Chest · main
Triceps
Front delts
Abs

Equipment

Medicine ball

Alternatives

Exercises that train the same main muscles. See all ball push-up alternatives.

Push-upNo equipment
Ring push-upGymnastic rings
Staggered push-upNo equipment
Standing cable chest pressCable machine
Archer push-upNo equipment
Ball chest passMedicine ball

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

Put the ball push-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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