Medicine ball push-up
The medicine ball push-up is an effective way to take a traditional bodyweight exercise to the next level. It engages the same muscles as a regular push-up while adding a challenge to activate your chest and triceps even more. By using a medicine ball, you can add an extra degree of difficulty to the exercise, strengthening your chest, triceps, shoulders, upper back, and core.
This variation of a push-up is an ideal way to build strength and stability while still enjoying the benefits of a classic exercise. The medicine ball adds a layer of challenge that will help you to make progress and reach your fitness goals. It's a great way to mix up your workout routine and add a bit of variety to your exercise program.
The medicine ball push-up is an excellent tool for anyone looking to increase their strength and intensify their workouts. Whether youre a beginner or advanced, you can adjust the intensity of the exercise by changing the size and weight of the medicine ball. Give it a try and see how it can take your push-up game to the next level!
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Medicine Ball
Benefits Of This Exercise
- The medicine ball push-up is an effective way to take traditional bodyweight exercises to the next level, engaging the same muscles while activating the chest and triceps.
- This exercise variation is great for building strength and stability, and it can help you reach your fitness goals.
- The medicine ball adds an extra layer of difficulty, and you can adjust the intensity by changing the size and weight of the ball.
- The instability of the medicine ball forces the core to stabilize the body, and squeezing against the ball increases the challenge to the chest.
- This exercise can also be performed as a mechanical dropset with bodyweight push-ups.
Step by Step Instructions For Medicine ball push-up
- Start in the push-up position on the floor, keeping your hips down and back flat.
- Place one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting position.
- Keeping your body straight, bend your elbows and descend towards the ground, allowing your chest to approach the floor but stop before touching.
- Push back up to full arm extension and repeat for reps.
- Do the next set with the ball on the other side.
Warm Up Tips
- Start with a regular push-up to warm up your chest, triceps, and core.
- Stretch your upper body by doing arm circles and shoulder rolls.
- Perform a few sets of regular push-ups to activate your chest and triceps.
- Warm up your wrists by doing wrist rotations and flexion/extension exercises.
- Do a few sets of diamond push-ups to further engage your chest and triceps.
- Stretch your chest and shoulders by doing a doorway stretch.
- Perform a few sets of decline push-ups to target your upper chest and shoulders.
- Warm up your core by doing some planks and side planks.
- Do a few sets of wide push-ups to engage your chest and shoulders.
- Stretch your upper body by doing a standing forward bend and shoulder stretches.
Medicine ball push-up Safety Tips
- Ensure that you have a stable and non-slip surface to perform the exercise on.
- Start with a smaller and lighter medicine ball if you are new to this exercise, gradually increasing the size and weight as you become more comfortable and stronger.
- Maintain proper form throughout the exercise by keeping your body straight, hips down, and back flat.
- Engage your core muscles to help stabilize your body and prevent any excessive strain on your lower back.
- Keep your elbows close to your body as you descend towards the ground to avoid unnecessary stress on your shoulders.
- Avoid touching your chest to the floor to prevent any strain or injury to your shoulder joints.
- Exhale as you push back up to full arm extension and inhale as you descend towards the ground.
- If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.
- Start with a lower number of repetitions and gradually increase as you build strength and endurance.
- Always warm up before performing the medicine ball push-up to prepare your muscles and joints for the exercise.
Incorporating Into Other Workouts
One way to incorporate the medicine ball push-up into your workouts is to use it as a supersets or mechanical dropsets with bodyweight push-ups. Here's how you can do it:
1. Start by performing a set of medicine ball push-ups. To do this, start in the push-up position on the floor, keeping your hips down and back flat. Place one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting position.
2. Keeping your body straight, bend your elbows and descend towards the ground, allowing your chest to approach the floor but stop before touching. Push back up to full arm extension and repeat for the desired number of repetitions.
3. After completing a set of medicine ball push-ups, immediately switch to regular bodyweight push-ups. Place your hands on the floor shoulder-width apart, keeping your body straight and your feet together. Lower your chest towards the floor, then push back up to the starting position. Repeat for the desired number of repetitions.
4. Continue alternating between sets of medicine ball push-ups and bodyweight push-ups for multiple rounds or until you reach your desired level of fatigue.
By incorporating the medicine ball push-up into your workouts as a superset or mechanical dropset with bodyweight push-ups, you can effectively target your chest and triceps while also engaging your core and increasing overall stability. This combination of exercises will help you build strength, improve muscle