Medicine Ball "2-Hands" Push Up

Two-Hands: Up Position

Two-Hands: Down Position

1. Place ball under shoulders and center hands on top of ball.

2. Split feet shoulder width apart (narrow to increase difficulty).

3. Keep hips flat & square.

4. Pull navel to spine then brace core muscles.

5. Lower chest towards ball.

Tips: Same as above.  The two-hand med ball push-up is more difficult than the one-hand because you go from "four points" of contact to "three points" of contact--and one of the three is the ball which is unstable.

• If you can't stabilize body movement then shoulders and core lack stability.  If you sag or have to push butt up to displace weight off core then your core is weak.  Get a good position then do what you can with good form!  It is better to do one good push up than ten push ups that look and feel like crap--think quality!

Med Ball 1-Hand Push Up

*Note: This exercises is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2-21-04)

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