Push-ups with Single Med Ball
Print Version
Save to PDA (2.36 MB)
Connect
Instructions
Submitted by:
Justin Leonard
Last updated: 1/21/2012
The single med ball push-up is an advanced triceps exercise. Push-ups are generally used to work the chest muscles. However, close grip push-ups primarily work the triceps. There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, your triceps are involved.
An inflatable bounce med ball is needed for this exercise. Soft medicine balls are not preferred. The following are instructions for performing push-ups with a single med ball:
Get into the push-up position. Place both hands on a single med ball. Your legs can either be spread apart or close together. It is easier to balance when the legs are wider apart. Lower your body by bending the elbows. Your elbows should be in close to your ribcage as you descend. Finally, push yourself up to the starting position. Repeat as needed.
An inflatable bounce med ball is needed for this exercise. Soft medicine balls are not preferred. The following are instructions for performing push-ups with a single med ball:
Get into the push-up position. Place both hands on a single med ball. Your legs can either be spread apart or close together. It is easier to balance when the legs are wider apart. Lower your body by bending the elbows. Your elbows should be in close to your ribcage as you descend. Finally, push yourself up to the starting position. Repeat as needed.
Step 1
Get into pushup position with both hands on one med ball.
Step 2
Keep elbows in, lower your body down.
Step 3
Push the body back up to the start position. Exhale as you push up.
Exercise Details
Difficulty Level HIGH
The push-up with single med ball is a high difficulty exercise.
Target Muscle
Triceps
Featured Videos
