How to do the Lying Medicine Ball Chest Press
- Lie on the bench with feet flat, holding a medicine ball at your chest.
- Squeeze the ball firmly between your palms.
- Press the ball straight up until your arms are fully extended.
- Lower it back to your chest, keeping the squeeze.
Full technique — 6 steps
- Lie on a flat bench with your knees bent and feet planted flat on the floor.
- Hold a medicine ball against your chest with both palms pressing into its sides.
- Keep your elbows close to your torso and squeeze the ball firmly inward.
- Press the ball straight up until your arms are extended over your shoulders.
- Keep squeezing so the ball stays firmly between your palms at the top.
- Lower the ball back to your chest under control without releasing the squeeze.
Common mistakes
- Relaxing the squeeze at the top
- Cutting the bottom range short
- Elbows flaring out wide
- Lifting hips off the bench
- Shoulders rolling forward at the top
Form cues
- Press through the palms
- Stay squeezed throughout
- Straighten arms fully
- Plant feet hard
Compared with similar variants
| Lying Medicine Ball Chest Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Intermediate |
| Technique to learn | easy | moderate | moderate | moderate |
| How tiring | low | high | moderate | high |
| Shoulder | low | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Medicine ball, Flat bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Side to Side Push-Up Harder
- Outdoor Chest Press Same level
Weight plates
- Weighted Push-Up Harder
- Deficit Push-Up Harder
Resistance bands
- Resistance Band Floor Press Same level
- Band Assisted Push-Up Harder
Barbell
- Barbell Floor Press Harder
- Barbell JM Press Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Lying Medicine Ball Chest Press
- Harder Push-Up
- Harder Barbell Bench Press
Quick answers
What muscles does the Lying Medicine Ball Chest Press work?
Primary: Mid chest 8/10, Triceps 7/10. Also works: Front delts 6/10, Serratus anterior 3/10.
Which joints does the Lying Medicine Ball Chest Press load?
Shoulder: low, Elbow: low, Wrist: low.
When should I do the Lying Medicine Ball Chest Press in a workout?
Accessory. Goes after the main lifts. ≈ 7 min with rest.
How many sets and reps of the Lying Medicine Ball Chest Press?
Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3–4 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Lying Medicine Ball Chest Press?
No equipment: Side to Side Push-Up, Outdoor Chest Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up. Barbell: Barbell Floor Press, Barbell JM Press.
What is a harder version of the Lying Medicine Ball Chest Press?
Push-Up (64% of bodyweight), Barbell Bench Press (Intermediate).
