Bodyweight

Med Ball Push Up With Drag

Try the Med Ball Push-Up With Drag for an intense chest, arm, and core workout. This variation of a traditional push-up utilizes a medicine ball to improve stability and boost upper body strength. The dragging movement uniquely engages your core.
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Med Ball Push Up With Drag instructions
Step-by-step instructions
1
Start in a high plank position with a medicine ball under your right hand.
2
Lower your chest towards the ground in a controlled motion as you would with a regular push-up.
3
Push up from the ground, and at the same time, drag the ball with your right hand to roll it under your left hand.
4
Perform another push-up with the medicine ball under your left hand this time.
5
Repeat as you alternate dragging the ball from side to side after each push-up, and always keep your body straight.
Start in a high plank position with a medicine ball under your right hand.
Lower your chest towards the ground in a controlled motion as you would with a regular push-up.
Push up from the ground, and at the same time, drag the ball with your right hand to roll it under your left hand.
Perform another push-up with the medicine ball under your left hand this time.
Repeat as you alternate dragging the ball from side to side after each push-up, and always keep your body straight.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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