Medicine Ball Push Up

The medicine ball push up starts with one hand on a ball and the other on the floor, and each repetition ends with an explosive push that lets the ball roll across to the opposite hand. That transfer is what makes it a plyometric exercise rather than a push up variation. The uneven hand position loads one side more than the other on every repetition, so the chest and triceps work asymmetrically while the core resists the rotation that asymmetry creates. Because the ball rolls away, you also have to produce enough force to leave the floor briefly, which trains rate of force development rather than pure strength. It demands solid shoulders and a reliable standard push up first. Use a firm, non-slip ball and work on a surface that will not send it rolling away.