The Medicine Ball Close Grip Push Up is a challenging variation of the traditional push up that targets the triceps, chest, and shoulders. By using a medicine ball under the hands, you increase instability and engage more muscles to stabilize your body during the exercise.
How to perform
Here are step-by-step instructions for the Medicine Ball Close Grip Push Up:1. Place a medicine ball on the floor and come into a high plank position with your hands on the medicine ball, slightly closer than shoulder-width apart.
2. Keep your body in a straight line from head to heels, engaging your core and glutes.
3. Lower your chest towards the medicine ball by bending your elbows and keeping them close to your sides.
4. Push through your palms to straighten your arms and return to the starting position.
5. Repeat for the desired number of reps, making sure to keep your body aligned and stable throughout the exercise.
6. To modify the exercise, you can perform the push up on your knees instead of in a full plank position.
7. Remember to breathe throughout the exercise and focus on maintaining proper form to get the most out of the exercise.
Overall, the Medicine Ball Close Grip Push Up is a challenging and effective exercise for building upper body strength and stability. It is important to start with a lighter medicine ball and gradually increase the weight as you get stronger.
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.