There are many different ways you can do medicine ball push ups. This page shows push ups with 2 hands on 1 medicine ball.
The medicine ball is a just another tool that you can use in your arm workouts. Because it is less stable than the floor, you will increase the challenge on your shoulder stabilizers and core muscles.
With both hands on the medicine ball, the triceps and shoulders will get a little more emphasis, and some people find that the medicine ball is also more comfortable on the wrists than the floor.
Below are pictures of push ups with the hands on a medicine ball.
Starting Position: Begin by placing your hands on top of a medicine ball. Make sure that your hands are underneath your shoulders.
Keep your core muscles engaged and keep your spine in good alignment.
Form: While keeping your elbows close to your body, inhale as you lower your chest towards the medicine ball. Hold for a brief second and then exhale and push yourself back up to the starting position.
Personal Trainer Tips: Elbow position is important in this exercise. Make sure you keep your elbows close to your body.
As always move in a controlled manner.
1 Leg Variation
To increase the challenge on your core muscles, you can lift one leg. Obviously, the leg that is on the floor must support your entire body weight and your quads, hip flexors, and core muscles will all work harder on that side.
You can keep one leg lifted for a certain number of reps before changing to the other leg, or you can alternate between lifting your left and right leg. Either variation will increase the challenge to your core muscles.
Push ups are one of the best upper body exercises, and this is just one way to do push ups.
Yours in health,
Dr. Charles PT/PT
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