Alternating-hands Medicine Ball Pushup

The alternating-hands medicine ball push-up is an advanced progression of the push-up that increases strength, power, and endurance through the chest, shoulders, and triceps.

Step by step instructions

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Exercise Steps 1


Start in standard push-up position with one hand on the floor and the other hand on top of the medicine ball. Your body should be in a straight line from your shoulders to your ankles.

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Exercise Steps 2


Slowly lower your torso towards the floor. Pause and press back up to the starting position. Roll the medicine ball beneath the other hand before repeating the movement.

Mistakes and Tips

  1. Make sure that the hand on the medicine ball is stable before lowering into the descent.
  2. Squeeze your abs and glutes throughout the movement for stability.
  3. Do not let your elbows flare out during the movement.

Advanced Variations