Close-Hands Pushup
Close-Hands Pushup builds upper body strength. This exercise targets muscle groups like the anterior deltoids in your shoulders, your pectoral chest muscles, and triceps muscles—specifically the triceps brachii.
ADVANCED
Close-Grip Medicine Ball Pushup
Close-Grip Medicine Ball Pushup builds upper body strength, core strength and improves cardio. When performed properly, this workout targets muscles in your upper body—such as your pecs and delts—as well as muscles in your lower body, such as your glutes and hamstrings. Medicine ball pushups can prepare you for other exercises.
Demonstration Video
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Target Muscles
Instructions
- Get into a standard push-up position with your hands on a medicine ball directly under your chest. The left thumb and forefinger should touch the right thumb and forefinger.
- Prepare your core with your arms fully extended, and keep your elbows close to your body. Slowly lower yourself towards the medicine ball. As soon as your chest touches the ball, return to the starting position.
Tips
- Don't let your hips sag as you move. Keep your core tight.
Alternative Exercises
Bench Dip
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
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