Step by step instructions, muscle activation and variants for the Medicine Ball Plyo Push-Up.
The medicine ball plyometric push-up is an advanced explosive upper-body exercise where one or both hands are placed on a medicine ball. The unstable surface challenges balance while the explosive push generates power through the chest, triceps, and shoulders.
The Medicine Ball Plyo Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
