Single Arm Push-Up on Medicine Ball

Description

How to Do Single Arm Push-Up on Medicine Ball

1. 1
   Setup

   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. 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. 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. 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. 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.