Strength

Med Ball Bench Press

Strengthen your shoulders, chest, and arms with the Med Ball Bench Press. This exercise enhances stability, control and coordination, helping to improve overall fitness and performance in sports.
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Med Ball Bench Press instructions
Step-by-step instructions
1
Sit on the end of a flat bench, holding a medicine ball with both hands at chest level.
2
Slowly lie back onto the bench while keeping the ball at chest level.
3
Plant your feet firmly into the ground and push your shoulders into the bench.
4
Press the medicine ball upwards, extending your arms fully and keeping the ball in line with your chest.
5
Lower the ball back down to the starting position and repeat for the programmed number of reps.
Sit on the end of a flat bench, holding a medicine ball with both hands at chest level.
Slowly lie back onto the bench while keeping the ball at chest level.
Plant your feet firmly into the ground and push your shoulders into the bench.
Press the medicine ball upwards, extending your arms fully and keeping the ball in line with your chest.
Lower the ball back down to the starting position and repeat for the programmed number of reps.
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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