By muscle
| Muscle | Exercises | |
|---|---|---|
| chest | 5 | All chest exercises → |
| abs | 5 | All abs exercises → |
| shoulders | 4 | All shoulders exercises → |
| lats | 2 | All lats exercises → |
| triceps | 1 | All triceps exercises → |
Common questions
How many exercises can you do with medicine ball?
17 in this catalogue, covering 5 different primary muscles. 17 are beginner-rated and 16 are compound movements.
Can you build a full-body workout with only medicine ball?
Partly. Medicine Ball covers 5 primary muscles in this catalogue, so it works best combined with at least one other equipment type for full coverage.
What is the best medicine ball exercise for beginners?
Backward Medicine Ball Throw is a reasonable first pick — beginner-rated, compound, and it carries over to most other medicine ball movements.
All 17 medicine ball exercises
Backward Medicine Ball Throw shoulders · beginner Catch and Overhead Throw lats · beginner Chest Push (multiple response) chest · beginner Chest Push (single response) chest · beginner Chest Push from 3 point stance chest · beginner Chest Push with Run Release chest · beginner Medicine Ball Chest Pass chest · beginner Medicine Ball Full Twist abs · beginner Medicine Ball Scoop Throw shoulders · beginner One-Arm Medicine Ball Slam abs · beginner Overhead Slam lats · beginner Return Push from Stance shoulders · beginner Standing Two-Arm Overhead Throw shoulders · beginner Supine Chest Throw triceps · beginner Supine One-Arm Overhead Throw abs · beginner Supine Two-Arm Overhead Throw abs · beginner Weighted Crunches abs · beginner
Generate a medicine ball workout
Pick medicine ball as your only equipment and the generator builds the whole session from these 17 exercises.
Build a free workout