Advanced
Close-Grip Medicine Ball Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Close-Grip Medicine Ball Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tip
- Don't let your hips sag as you move. Keep your core tight.
Close-Hands Pushup
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Bench Dip
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