The Push-Up Medicine Ball exercise is a challenging variation of the traditional push-up that incorporates the use of a medicine ball to increase instability and engage more muscles in the core and upper body. This exercise is great for building strength, stability, and coordination.
How to perform
To perform the Push-Up Medicine Ball exercise, follow these steps:1. Begin by placing a medicine ball on the floor and getting into a push-up position with your hands on either side of the ball, wrists directly below your shoulders, and your body in a straight line from head to heels.
2. Engage your core and lower yourself down into a push-up, keeping your elbows close to your body and maintaining a straight line from head to heels.
3. As you push back up to the starting position, shift your weight onto one hand and roll the medicine ball to the opposite hand.
4. Perform another push-up, this time with your hand on the medicine ball.
5. Continue to alternate which hand is on the medicine ball with each push-up, making sure to engage your core and keep your body in a straight line throughout the movement.
6. Aim to complete 8-12 reps on each side, or as many reps as you can with good form.
Remember to start with a lighter weight medicine ball and gradually increase the weight as you build strength and improve your stability. Make sure to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.