Medicine ball push-ups are a variation of the traditional push-up exercise that involves using a medicine ball to increase the difficulty and engage different muscle groups. This exercise helps to improve stability, balance, and strength, particularly in the chest, shoulders, triceps, and core. Here's how to perform medicine ball push-ups:

Equipment Needed:

1. Medicine ball (choose a size and weight appropriate for your fitness level)
2. Exercise mat (optional, for comfort)

Step-by-Step Instructions:

1. Setup:

• Place a medicine ball on the floor in an open space.
• Position yourself in a standard push-up position. Start on your hands and knees with your hands placed slightly narrower than shoulder-width on the medicine ball making a diamond with your hands.

1. Position Your Body:

• Extend your legs straight behind you so you're in a plank position with your body in a straight line from your head to your heels.
• Engage your core to maintain a stable body position.

1. Perform the Push-Up:

• Inhale as you lower your chest toward the medicine ball by bending your elbows. Keep your body in a straight line throughout the movement.
• Aim to bring your chest close to the medicine ball without actually touching it.

1. Push Back Up:

• Exhale as you push your body back up to the starting position by extending your arms. Keep your core engaged and maintain a straight line from head to heels.

1. Repetitions:

• Perform the desired number of repetitions. Keep your movement controlled and avoid arching your back or sagging your hips.

Tips:

• Start with a lower medicine ball or perform the exercise on your knees to reduce the intensity if you are new to this exercise.
• To increase the difficulty, you can use a larger or more unstable medicine ball or perform the exercise with one hand on the medicine ball and the other hand on the floor for added instability.
• Maintain proper form throughout the exercise, with your body in a straight line from head to heels.
• Engage your core to help stabilize your body on the medicine ball.

Medicine ball push-ups are a challenging exercise that can help you develop strength, balance, and stability in your upper body and core. They can be a valuable addition to your fitness routine, particularly if you're looking to add variety and intensity to your push-up workout.