Chest · Medicine Ball
Medicine Ball Plyo Push-up
How to do the medicine ball plyo push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up in a push-up position with both hands on top of a medicine ball. Lower your chest toward the ball, then push up explosively so your hands leave the ball and land back on it. Absorb the landing with bent elbows and go straight into the next rep.
- 1Chest, shoulders, and triceps firing explosively off the ball
- 2Core staying tight so your hips don't sag on the landing
- 3A soft, controlled catch each time your hands return to the ball
Common mistakes
- Letting your hips sag or your head crane forward
- Landing with locked, stiff elbows
- Letting the ball slip out as you push off
Muscles worked
The medicine ball plyo push-up mainly works the mid chest and triceps, with the upper chest, lower chest, upper abs, front delts, forearms, and lower abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsSupport
- Lower AbsSupport
- Upper TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the medicine ball plyo push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.