The Medicine Ball (MB) Explosive Pushup is a plyometric exercise for advanced athletes to improve neural pathways and energy transfer for more powerful shots.

The Medicine Ball Explosive Pushup may be implemented to improve power. the focus is on explosiveness, rather than the total amount of resistance being used, and we want to emphasize the speed of the action and control of the body.

Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.

Medicine Ball Explosive Push Up Description

  1. One hand is placed on the medicine ball under one shoulder and the other hand is placed slightly wider than shoulder width; the body is kept in a straight line.
  2. Lower the chest to the medicine ball and forcefully extend the arms to propel the upper body into the air
  3. While in the air shift the body towards the medicine ball so that the opposite arm rests on it as the chest descends back to the floor.
  4. Rapidly extend the arms at the bottom of the pushup to perform another rep with minimal contact time with the medicine ball; the upper body should return to the initial position.

Common Errors

  • Failing to minimize contact time with the medicine ball between reps

Related Plyometric Exercises

Training Zone

In this section we provide you with some more workouts you may be interested in to optimize your training:


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