Medicine-Ball Push-Up
Differentiation: Mechanics
This variation of an advanced Push-Up is unique. Here is how: you balance one hand at a time on a medicine ball. You work one side for a full set, | then switch the ball to your other hand. Maintaining balance on the ball | primarily engages one side of your chest in an isometric contraction. Pushing your body weight upward | engages the other side of your chest in concentric contractions. This mixture of contractions increases the overall strength and endurance of your chest muscles.
Starting Position
To get into starting position, do this...
1) Obtain a medicine ball.
2) Position yourself on the floor as if you were going to perform a push up.
3) Place your right hand on the medicine ball
4) ...and your left hand flat on the floor with fingers outstretched.
5) Spread your legs wide apart - with your weight on your toes.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Bend your elbows to lower your body, while keeping your back and legs straight.
3) Once your chest is about three inches off the floor, hold this position for a count of one second.
4) This is the ending position.
5) Then, push your body up...
6) ...until your left arm is fully extended.
7) Repeat reps for a full set.
8) When all reps are finished, switch the medicine ball to your left hand (with your right hand on the floor) and repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your back, legs and head straight.
Gear Advice
To perform this exercise, you will need a medicine ball. If your gym does not offer medicine balls or if you want to perform this exercise at home, we have listed a link below to Valeo brand Medicine Ball - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Medicine Ball 12lbs | $37.82 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.