Uneven Medicine Ball Push-up
Advanced
Also known as: Offset Medicine Ball Push-Up
Expert Advice
Widen your feet if the uneven support makes you wobble. Bring them closer only when you can keep the ball still and your torso level.
How-to-do Steps
- Place one palm atop the medicine ball and your other palm on the floor.
- Extend your legs onto your toes, keeping your body straight and feet comfortably apart.
- Bend both elbows and lower your chest between your hands without twisting your torso.
- Stop at a comfortable depth before either shoulder rolls forward.
- Exhale and press through both hands together until your elbows straighten.
- Repeat with the same hand elevated, then switch hand positions for the next set.
Common Mistakes
- Ball rolls sidewaysFix: press straight down through your palm rather than pushing outward.
- Hips sagFix: tighten your abs and glutes to keep your body straight.
Coach Cues
Keep the ball stillChest and hips rise togetherPress through both hands
Short reminders to keep in mind during every set.
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Muscles Worked
Uneven Medicine Ball Push-up primarily targets the Chest, with Strength mechanics using Medicine Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders15%
Triceps25%
Equipment
Medicine Ball
Exercise Type
Strength
Why Level 4?
Advanced
The rolling ball and uneven hand heights demand substantial stability during a full push-up.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Uneven Medicine Ball Push-up work?
Uneven Medicine Ball Push-up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Medicine Ball.
How many sets and reps should I do for Uneven Medicine Ball Push-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Uneven Medicine Ball Push-up suitable for beginners?
Uneven Medicine Ball Push-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Uneven Medicine Ball Push-up?
Ball rolls sideways: press straight down through your palm rather than pushing outward. Hips sag: tighten your abs and glutes to keep your body straight.
