Pushups are good exercises for the chest, arms and shoulders.
Find out more about weight training terminology and exercise description if you need background information before you try this exercise.
1. The Exercise Movement
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- Position your body face down in the pushup position with hands on the floor, legs stretched out, balancing on the toes. You can also do this exercise with knees on the floor instead of toes.
- Place a medicine ball between your hands in front of you (see diagram).
- Now place both hands cupped on top of the ball.
- Push up off the ball while attempting to balance on the ball. The ball, naturally, will try to roll around a little.
- Brace the abdominal muscles, keep the back staight and the head steady, and remember to breathe out on exertion and in on recovery.
2. Variations to Try
The following are variations you can use for variety and effect.
- Alternate between hands on the floor and hands on the ball. Don't stop to change, just jump across to the alternative.
- Combine full pushup off the toes and easier pushup off the knees.
- If you're feeling very competent, try two medballs, one for each hand.
