Single Arm Push-Up on Medicine Ball

The Single Arm Push-Up on Medicine Ball is an advanced exercise that targets the chest, triceps, shoulders, and core muscles. This challenging variation of the traditional push-up adds an element of instability by utilizing a medicine ball, which requires more strength and balance to perform. To execute this exercise, you will need a medicine ball and a mat for cushioning. Begin by placing one hand on the medicine ball, positioning it slightly wider than shoulder-width apart. Extend the opposite arm out to the side to help with balance. Set your feet slightly wider than hip-width apart, engaging your core muscles for stability. As you lower your body towards the ground, maintain a straight line from your head to your heels, and avoid any rotation or excessive movement in the hips. Lower your chest towards the floor by bending your elbow, aiming to get it to a 90-degree angle. Push through your chest and triceps to extend your arm and return to the starting position. Remember to keep your core engaged throughout the movement to maintain stability. You can perform multiple repetitions on one arm before switching to the other side, or you can alternate arms with each rep to work both sides equally. The Single Arm Push-Up on Medicine Ball challenges your upper body and core strength, while also improving balance and stability. It is important to start with proper form and gradually increase the difficulty as you gain strength and stability. Ensure you have mastered the traditional push-up and have a strong foundation before attempting this advanced variation.

Instructions

• Start by placing a medicine ball on the ground.
• Assume a push-up position, with one hand on the medicine ball and the other hand on the ground.
• Engage your core and lower your body towards the ground by bending at the elbows.
• Keep your back straight and maintain control throughout the movement.
• Push yourself back up to the starting position by extending your arms.
• Repeat the exercise for the desired number of repetitions.
• Switch hand positions and perform the exercise with the other arm.

Tips & Tricks

• Ensure you have a stable base by placing the medicine ball on a flat and non-slip surface.
• Engage your core throughout the movement to maintain stability and control.
• Focus on maintaining proper form, especially keeping your body in a straight line from head to toe.
• Start with a modified version of the exercise, such as using a lower surface or performing the push-up on your knees, if needed.
• Gradually increase the difficulty by progressing to a higher surface or by attempting the exercise without modifications.
• Pay attention to your breathing and exhale as you push yourself up from the medicine ball.
• Place your free hand on your hip or extend it straight out in front of you to help with balance.
• Avoid rushing the movement and focus on performing each rep with control and stability.
• Listen to your body and stop immediately if you feel any pain or discomfort.
• Incorporate this exercise into a well-rounded workout routine along with other upper body and core exercises.