Advanced
Single-Arm Medicine Ball Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Arm Medicine Ball Pushup builds upper body strength and core strength and improves cardio. This workout primarily targets muscles in your upper body—such as your pecs and delts, as well as creates stability throughout the shoulders.
Exercise Instructions
-
Step 1
Start in a push-up position with one hand on a medicine ball just under your chest and the other hand behind your lower back. Stretch your legs behind you and spread them, pointing your toes towards the floor. -
Step 2
Lower your body until your chest almost touches the ball, making sure your elbows are pressed against the sides of your torso. Pause and then return to the starting position.
Muscle Groups
Single-Arm Medicine Ball Pushup targets Delts, Pecs, Triceps as seen below.
Exercise Tips
- Make sure the hand on the medicine ball is centered. Don't let the ball roll sideways.
- Avoid shifting hips. Instead, keep your core tight and your back straight throughout the movement.
One-Arm Pushup
Advanced
Medicine Ball Pushup
Intermediate
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