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Explosive Push Up on a Medicine Ball

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Muscle Groups
  • Abs and Core
  • Chest
  • Triceps
  • Core strength.
  • Upper body power development.


The Explosive Push Up n a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.


  • Start in a push up position with one hand on a medicine ball.
  • Perform a push up and push yourself up, off the ground.
  • While your hands are in the air, roll the ball to your other hand.
  • Land with your other hand on the medicine ball.
  • Repeat.


  • Missing the ball or falling off.
  • Not “jumping” high enough.