One Arm Medicine Ball Push Up 101 Video Tutorial
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Overview
The One Arm Medicine Ball Push-Up is an advanced variation of the traditional push-up that targets the chest while also engaging the abs, shoulders, and triceps. To perform this exercise, you place one hand on a medicine ball while the other hand supports your body on the ground, performing a push-up motion. This instability created by the medicine ball forces the core to engage, providing an added challenge to the exercise. It improves upper body strength, particularly in the chest, and enhances stability and balance, making it an effective movement for building strength and coordination.
How to Perform
Start Position: Begin by kneeling on the floor with both hands placed on a medicine ball. Your toes should be tucked under, and your knees should be aligned directly beneath your hips.
Transition to Push-Up Position: Extend one leg at a time, pushing through your feet to elevate your body into a straight push-up position. Ensure your feet are wider than shoulder-width apart, and your body forms a straight line from head to heels. Keep your elbows extended and your head in a neutral position, looking directly at the floor.
Remove One Hand: Take one hand off the medicine ball and place it behind your back, ensuring your balance is maintained on the remaining hand.
Lowering Phase: Slowly lower your body towards the ball by engaging your chest and retracting your shoulder blades. At the same time, unlock your elbows and control the descent. Keep your core engaged to maintain stability as you approach the floor.
Chest Touches the Ball: Continue lowering until your chest gently makes contact with the medicine ball. This is your lowest point in the movement.
Pushing Phase: Press your palms into the ball as you extend your arms and push your body back to the starting position. Focus on using your chest and triceps to power the movement.
Repeat: Perform the exercise for the desired number of repetitions, keeping your core tight throughout the movement to ensure stability and prevent any unnecessary strain on the lower back.
Tips
Maintain a Neutral Spine: Throughout the entire movement, keep your spine straight and rigid, similar to a plank position. This will help prevent any unnecessary strain on your lower back.
Engage Core and Glutes: Before lowering yourself, tighten your core by bracing your abs and squeezing your glutes. This will help keep your ribcage neutral and stabilize your body during the push-up.
Head Position: Keep your chin tucked and avoid looking forward. Instead, focus on a spot on the floor beneath you. This will help maintain proper alignment throughout the movement.
Avoid Head Jutting: Don’t let your head move forward or jut out during the descent. Ensure your chest and nose reach the ball at the same time for proper form.
Push Away from the Floor: As you push back up, think about driving yourself as far away from the floor as possible, engaging your chest and arms. This mindset helps maximize the effort of each push-up.
Full Range of Motion: At the top of the movement, fully extend your arms and press through the floor. Allow your shoulder blades to move around your ribcage as you complete the push-up, ensuring a full range of motion for the most effective workout.
Avoid Cutting Repetitions Short: Many people shorten their push-ups by not completing the full range of motion. Make sure to lower yourself completely and push back up fully to get the maximum benefits from each repetition.
How Not to Perform
Avoid Allowing the Lower Back to Sag: Do not let your hips drop or arch excessively during the movement. This can strain your lower back and reduce the effectiveness of the exercise. Keep your body in a straight line from head to heels, engaging your core to prevent sagging.
Don’t Let the Head Jut Forward: Avoid extending your neck by jutting your head forward while performing the push-up. Keep your head in a neutral position, with your gaze focused downward. Looking forward or up can lead to neck strain and improper form.
Don’t Use a Short Range of Motion: Don’t cut your repetitions short by not lowering yourself fully to the ball. Failing to complete the full range of motion (i.e., your chest should touch the ball) means you're not maximizing the muscle activation, particularly in the chest.
Avoid Keeping the Elbow Locked: Don’t let your elbows remain fully extended throughout the movement, especially when lowering your body. Keep a slight bend in the elbows as you descend and fully extend them at the top for optimal muscle engagement. Locking your elbows can cause unnecessary strain on your joints and reduce the effectiveness of the push-up.
Don’t Allow the Medicine Ball to Shift or Move Too Much: Keep the medicine ball stable during the exercise. If it’s rolling or wobbling excessively, your core and chest aren’t being properly engaged, and you risk losing balance. Focus on keeping the ball steady by controlling the movement with your working arm.
Avoid Rushing Through Repetitions: Don’t rush through the exercise. Moving too quickly can result in poor form and increase the risk of injury. Perform each repetition with control and focus, ensuring proper alignment and muscle engagement.
Don’t Neglect Core Engagement: Failing to engage your core during the movement can lead to instability and increase the risk of lower back strain. Always brace your abs and squeeze your glutes to maintain a solid, stable body position throughout the exercise.
Don’t Let the Shoulders Rotate Too Much: Avoid excessive rotation of the shoulders. Focus on keeping your shoulder blades stable and drawing them toward your spine as you lower your body. Over-rotating can cause strain on the shoulder joints and reduce the effectiveness of the push-up.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
