Push-Up on Medicine Ball with Lateral Roll

Push-Up on Medicine Ball with Lateral Roll

Difficulty level: Intermediate | Muscle Group(s): Chest, Core, Deltoids, Pectorals, Shoulders, Total Body, Triceps | Modality: Coordination, Stability, Strength

Progression 1Progression 2

Benefits

  • Great exercise to teach co-contraction of the core/hip/shoulder girdle musculature, to 'push' while dynamically stabilising the gleno-humeral joint (shoulder).
  • Integrated movement for 'functional' and 'practical' pushing strength.

Preparation

  • Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
  • Place one hand on a medicine ball and one hand on the ground.
  • Activate core with a drawing-in and pelvic floor contraction.

Movement

  • With your arms extended and knees on the ground, bend the knees at 90° and elevate the lower leg.
  • Perform a push-up.
  • As you return to arm extension, roll the medicine ball across the floor to the other arm.
  • Place hand on medicine ball and do a push-up.
  • AVOID letting your back sag by keeping the core engaged and activating the glutes and lats (by keeping the shoulder blades down and together).