Instructions:
- 1Place a medicine ball in front of you while getting into a traditional push-up position
- 2Place one hand on the medicine ball while the other is on the floor
- 3Lower your body towards the floor while keeping your body straight
- 4Push your body back up in an explosive movement switching hands on the medicine ball in mid-air
- 5Repeat the exercise for the desired number of repetitions
Tips:
- Keep your belly squeezed tight (core engaged) throughout the move
- Avoid any curving in your back by maintaining proper form
- Try to touch your chest to the medicine ball or floor on each rep for a full range movement
- If it’s too challenging, balance both hands on the medicine ball instead of switching
Medicine Ball Plyo Push-Up: Elevate Your Workout Routine
The Medicine Ball Plyo Push-Up is an exciting and dynamic variation of the traditional push-up, designed to engage your chest, triceps, and core while adding an element of explosive power. This exercise involves using a medicine ball to create instability, which challenges your muscles further and enhances overall strength.
What Do Medicine Ball Push-Ups Work?
Medicine ball push-ups primarily target the chest muscles, but they also engage the triceps, shoulders, and core. The instability created by the medicine ball forces your stabilizing muscles to work harder, providing a comprehensive workout for your upper body.
How to Do Medicine Ball Push-Ups
- Start in a high plank position, placing one hand on the medicine ball and the other on the ground.
- Lower your body towards the ground, keeping your elbows at a 45-degree angle.
- Push yourself back up with force, aiming to lift your hand off the ball for explosive movement.
- Switch hands on the medicine ball for even muscle development.
Benefits of Medicine Ball Plyo Push-Ups
The benefits of incorporating medicine ball plyo push-ups into your fitness routine are numerous:
- Builds Upper Body Strength: This exercise significantly enhances upper body strength by challenging the muscles more than a standard push-up.
- Improves Stability and Coordination: The use of a medicine ball requires balance and coordination, making it a great choice for functional training.
- Increases Power: The explosive nature of the movement can help increase overall power and athletic performance.
Incorporating medicine ball plyo push-ups into your workout regimen can provide variety and intensity, pushing you to enhance your strength and performance. Whether you're looking to increase muscle endurance or power, this exercise is a valuable addition to your fitness toolbox. Remember to focus on form and control throughout the movement to maximize benefits and reduce the risk of injury.