This is a killer exercise for you upper chest and shoulder region. You’ll need a medicine ball and access to a wall. This exercise is definitely not a beginner movement so you’ll need to work up to it.
How to do an Inverted Pushup Off The Moon:
Place a medicine ball a few feet away from a wall. Place your hands on the medicine ball with your feet high up on the wall behind you. Begin to lower yourself down doing a pushup off the medicine ball. Once you reach the lowest position, push back up to starting position. Repeat.
Muscle group worked:
Shoulders and upper chest region
Target Repetitions for Muscle Growth:
Target Repetitions for Muscle Tone/Endurance:
Why it works:
Inverted Pushup Off the Moon works so well because of the intensity of the movement. The fact that your balancing on a medicine ball means that you are incorporating your stability muscles and makes it more difficult.
By positioning the ball closer to the wall, you make it more difficult. You can move the ball away from the wall and make it easier.
Breath in as you lower yourself to the ground. Breath out as you push back up.