Medicine Ball Close Grip Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Medicine Ball
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Medicine Ball Close Grip Push Up is an advanced variation of the traditional push-up, focusing primarily on the triceps while also engaging the chest as a secondary muscle group. This exercise requires a medicine ball to elevate the hands, adding an element of instability that challenges balance and core stability. By performing the push-up with a narrower hand placement, the emphasis shifts to the triceps, providing a more targeted workout for this muscle group. It’s an excellent choice for enhancing upper body strength, particularly for those looking to improve their pressing power and triceps definition.
How to Perform
Set a medicine ball on the ground and position yourself in a high plank stance with your hands resting on the ball, slightly closer than shoulder-width apart.
Maintain a straight line from your head to your heels, ensuring your core and glutes are actively engaged for stability.
Slowly lower your chest toward the medicine ball by bending your elbows, keeping them close to your body.
Push through your palms to extend your arms fully and return to the starting position.
Perform the exercise for the desired number of repetitions, ensuring that your body stays aligned and stable at all times.
If the full plank position is too challenging, modify the exercise by performing the push-up on your knees instead.
Keep your breathing steady and focus on maintaining good form throughout the movement to maximize the exercise’s effectiveness.
This variation of the push-up is particularly beneficial for strengthening the triceps and chest, while also targeting your core for stability. To make progress, start with a lighter ball and gradually increase the weight as you build strength.
Incorporating this exercise into your routine can improve pressing power and upper body endurance, making it a valuable addition for those focused on building a stronger and more defined upper body.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin in a high plank position with your hands on the medicine ball, slightly closer than shoulder-width apart.
Keep your body in a straight line, engaging your core and glutes for stability.
Lower your chest towards the ball by bending your elbows, keeping them close to your sides.
Push through your palms to straighten your arms and return to the starting position.
Focus on controlling the movement and avoiding any jerky motions.
Perform the exercise for a set number of repetitions, ensuring stability throughout.
For modification, perform the push-up on your knees if the full plank is too challenging.
Use a lighter medicine ball at first, increasing the weight as you gain strength.
Maintain steady breathing throughout the exercise.
This variation primarily targets the triceps, with additional engagement of the chest and core.
How Not to Perform
Avoid letting your elbows flare out: Keep your elbows close to your body as you lower yourself to prevent unnecessary strain on the shoulders and to keep the focus on the triceps.
Do not let your hips sag: Ensure your body remains in a straight line from head to heels to avoid lower back strain and engage your core for better stability.
Don’t perform the movement too quickly: Avoid rushing the push-up. Focus on controlled, smooth movements to maximize muscle engagement and prevent unnecessary energy expenditure.
Avoid arching your back: Keep your back neutral to prevent strain, particularly on the lower back. Engage your core and glutes to maintain proper alignment.
Do not let your hands move too far apart: Keep your hands closer than shoulder-width apart to target the triceps effectively. Spreading your hands too wide will shift the emphasis to the chest.
Don’t neglect breathing: Holding your breath can lead to unnecessary tension and fatigue. Inhale as you lower yourself, and exhale as you push back up.
Don’t let your chest drop too low: Lower your chest toward the ball in a controlled manner, but do not let it go too far to prevent shoulder and chest strain.
Avoid using momentum: Focus on steady, controlled movements instead of swinging or jerking your body to complete the push-up, which can reduce the exercise’s effectiveness and increase injury risk.
Do not perform without proper hand placement: Ensure your hands are positioned correctly on the medicine ball—too wide or too narrow can affect the target muscle and balance.
Avoid performing the exercise if you have wrist pain: The instability of the medicine ball can be hard on the wrists. If you experience discomfort, consider modifying the exercise or using a different variation.
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.
