Medicine Ball Close Grip Push Up

The Medicine Ball Close Grip Push Up is an advanced variation of the traditional push-up exercise. It targets the muscles of the chest, triceps, and shoulders, while also engaging the core muscles for stability. This exercise involves placing your hands on top of a medicine ball, instead of the floor, which adds an extra challenge to the movement. By using a close grip on the medicine ball, you are placing more emphasis on your triceps muscles, making it a great exercise for developing upper body strength and definition. It also requires greater stability and balance due to the unstable surface of the medicine ball, which activates smaller stabilizing muscles in your body. Performing Medicine Ball Close Grip Push Ups regularly can contribute to improving overall upper body strength, muscle endurance, and stability. It provides a unique and effective way to challenge your muscles and take your push-ups to the next level. However, it is important to have a solid foundation of strength and stability before attempting this exercise. Remember to start with a lighter medicine ball and gradually progress to heavier ones as you become more comfortable and confident with the exercise. Always maintain proper form throughout the movement to avoid strain or injury. Incorporate this exercise into a well-rounded upper body workout routine for best results.

Instructions

• Start in a high plank position with your hands shoulder-width apart and a medicine ball placed directly under your chest.
• Engage your core, glutes, and legs to maintain a straight line from your head to your heels.
• Lower your body towards the floor by bending your elbows and keeping them close to your sides. Your chest should come in contact with the medicine ball.
• Pause for a brief moment at the bottom position, ensuring your chest is fully engaged.
• Push through your palms to extend your arms and return to the starting position, keeping your body straight.
• Repeat for the desired number of repetitions.
• Ensure proper form throughout the exercise by maintaining a neutral spine and avoiding any sagging or rounding of your back.
• Modify the exercise by performing it on your knees or by placing your hands on an elevated surface if needed.
• Remember to exhale as you push up and inhale as you lower your body.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise to engage the targeted muscles effectively.
• Make sure to keep your core engaged and your body in a straight line to prevent sagging or overarching of the lower back.
• Start with a lighter medicine ball and gradually increase the weight as you build strength and stability.
• To enhance the challenge, try performing the exercise on an unstable surface like a stability ball or Bosu ball.
• For an added variation, you can place your feet on an elevated surface like a bench or step.
• Control the descent as you lower your chest towards the medicine ball, and then push explosively to return to the starting position.
• Inhale during the eccentric phase (lowering) and exhale during the concentric phase (pushing)
• Avoid locking out your elbows at the top of the movement to keep tension on the muscles throughout the set.
• Include the medicine ball close grip push up as part of your upper body strength routine, but remember to allow for ample recovery time between workouts.
• As with any exercise, it's important to listen to your body and modify or stop if you experience any pain or discomfort.