Medicine Ball Close Grip Push Up

Description

How to Do Medicine Ball Close Grip Push Up

1. 1
   Setup

   Place a medicine ball on the floor and position your hands close together on top of it, fingers pointing forward, ensuring a stable grip.

2. 2
   Setup

   Extend your legs straight back, balancing on the balls of your feet, to assume a high plank position with your body in a straight line from head to heels.

3. 3

   Inhale as you slowly lower your chest towards the medicine ball, keeping your elbows tucked close to your body to maximize triceps engagement.

4. 4

   Exhale and powerfully push through your hands to extend your arms, returning to the starting plank position while maintaining a rigid core.

Tips

• Maintain a tight core throughout the movement to prevent your hips from sagging or rising too high, ensuring a straight body line.
• Focus on controlling the eccentric (lowering) phase, taking at least 2-3 seconds to descend, which increases time under tension for muscle growth.
• Keep your elbows tucked in close to your sides as you lower and press up; flaring them out reduces triceps activation and puts stress on your shoulders.
• Engage your glutes and quads to maintain full body tension, which enhances stability on the unstable medicine ball surface.

Common Mistakes

• ×Avoid letting your hips sag towards the floor by actively engaging your core and glutes to maintain a straight line from head to heels.
• ×Do not let your elbows flare out wide; keep them tucked close to your torso to properly target the triceps and protect your shoulders.
• ×Ensure you lower your chest until it lightly touches or hovers just above the medicine ball to achieve full muscle activation in the triceps and chest.