Medicine-Ball Push-Up

Push Up Medicine Ball Instructions

- Exercise mat (optional for comfort)

Starting Position:
1. Begin by placing the medicine ball on the floor.
2. Kneel in front of the ball and place one hand on the ball and the other hand on the floor, about shoulder-width apart. Your body should form a straight line from your head to your heels.

Body Positioning:
1. Keep your feet together or slightly apart, depending on your comfort level, and engage your core to stabilize your body.
2. Your elbows should be slightly bent and positioned close to your body.

Movement:
1. Lower your body by bending your elbows, keeping them close to your sides, and lowering your chest towards the ground.
2. As you lower down, the hand on the medicine ball should move towards the ground, while the other hand stays on the floor.
3. Push through your hands to return to the starting position, straightening your arms and lifting your chest back up.

Breathing:
1. Inhale as you lower your body down.
2. Exhale as you push back up to the starting position.

Repetitions:
- Perform 8-12 repetitions for beginners. Rest as needed.

Tips:
- Maintain a neutral spine throughout the movement; avoid sagging your hips or arching your back.
- Focus on slow, controlled movements to engage your muscles effectively.
- For an easier modification, perform the push-up on your knees instead of your toes.

Safety:
- If you feel any pain in your wrists or shoulders, stop the exercise and check your form or consult a fitness professional.