- Place a medicine ball on a bench and ensure that there is enough friction for it to stay in place without support.
- Place your hands on the top of the medicine ball and extend your feet out so that your body is in a fully extended, starting push-up position.
- Slowly lower your body until your chest lightly touches the medicine ball.
- Using your chest and triceps push your hands ‘through’ the ball forcing your body to rise back up to the starting position. Contract your pectoral muscles at the top position.