Single Arm Push-Up on Medicine Ball
Challenge your upper body with the Single Arm Push-Up on Medicine Ball. This advanced exercise builds strength and stability while engaging your core.
Description
A challenging upper body exercise that combines balance and strength. The movement involves performing a push-up with one hand on a medicine ball.
How to Do Single Arm Push-Up on Medicine Ball
- 1Setup
Place a medicine ball on the floor. Get into a high plank position with one hand on the ball and the other hand on the floor, both directly under your shoulders. Widen your feet for better stability.
- 2
Engage your core and glutes to keep your body straight from head to heels. Inhale as you slowly lower your chest towards the floor by bending both elbows.
- 3
Continue lowering until your chest is just above the medicine ball and your non-ball hand's elbow forms about a 90-degree angle.
- 4
Exhale and powerfully push through both hands to extend your elbows, returning to the starting high plank position while maintaining a rigid body line.
- 5
Complete all desired repetitions on one side before carefully switching hands and performing the same number of repetitions with the other arm on the ball.
Tips
- Actively brace your core throughout the entire movement to stabilize your torso and prevent hip sagging or rotation.
- Adjust your foot width; a wider stance increases stability, while a narrower stance makes the exercise more challenging.
- Focus on a slow and controlled eccentric (lowering) phase to maximize muscle activation and improve stability.
- Ensure a firm grip on the medicine ball with your hand spread wide to distribute pressure and maintain balance.
Common Mistakes
- ×Allowing your hips to sag towards the floor compromises spinal alignment; fix this by actively engaging your glutes and core to keep your body in a straight line.
- ×Rushing through the movement reduces muscle engagement and increases injury risk; fix this by performing each repetition slowly and with deliberate control, especially during the descent.
- ×Shrugging your shoulders towards your ears during the push-up can strain the neck; fix this by keeping your shoulders depressed and retracted, pulling them away from your ears.
Variations
Medicine Ball Half Kneeling Chest Push
Master the medicine ball half-kneeling chest push to build explosive power in your chest, shoulders, and triceps.
Single Arm Push up (on knees)
Build powerful unilateral chest, tricep, and shoulder strength with the Single Arm Push-Up (on knees).
Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
Push Up Medicine Ball
Elevate your push-up with a medicine ball to challenge stability and engage your chest, shoulders, and triceps more intensely.
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Decline Push up (on stability ball)
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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