Instructions:
- 1Place the medicine ball on the floor and place your hands on it in a close grip
- 2Lower your body towards the medicine ball, keeping your elbows close to your body
- 3Push your body up, extending your arms fully
- 4Lower your body back down to the starting position
- 5Repeat this exercise for the desired amount of reps
Tips:
- Keep your back straight and body in a straight line
- Make sure you keep your core engaged during this exercise
- Don't lock your elbows at the top of the movement
- Try to go as low as possible to engage your triceps and chest muscles
Medicine Ball Close Grip Push Up: A Comprehensive Guide
The Medicine Ball Close Grip Push Up is an exceptional exercise that targets the chest and upper arms, with a particular focus on the triceps brachii. This exercise not only enhances strength but also improves stability and coordination, making it a great addition to any workout routine.
How to Perform a Medicine Ball Close Grip Push Up
To execute the Medicine Ball Close Grip Push Up, follow these steps:
- Begin in a plank position with your hands on a medicine ball, ensuring your hands are shoulder-width apart.
- Keep your body straight from head to heels, engaging your core throughout the movement.
- Lower your chest towards the medicine ball by bending your elbows, keeping them close to your body.
- Push through your hands to return to the starting position, inhaling as you lower and exhaling as you lift.
Tips for Success
- Start with a lighter medicine ball if you are new to this exercise to master your form.
- Maintain a controlled movement to maximize effectiveness and minimize injury risk.
- Consider adjusting the difficulty by performing the exercise on your knees until you build sufficient strength.
Benefits of Medicine Ball Push Ups
The medicine ball push up offers numerous benefits including:
- Increased upper body strength, specifically in the chest and triceps.
- Improved core stability and balance due to the uneven surface of the medicine ball.
- Versatility as it can be modified or progressed for all fitness levels, serving as an effective medicine ball push up alternative.
Incorporating the med ball close grip push up into your fitness routine can dramatically enhance your overall strength. Whether you prefer the traditional form or variations like the close grip medicine ball push up, this exercise is sure to be a valuable addition to your regimen. Remember to listen to your body and adjust the intensity as needed to maximize your results!