Target Muscle

    Triceps

    Equipment

    Medicine Ball

    Difficulty

    Advanced

    Category

    Strength

    ArmsMedicine Ball

    Medicine Ball Close Grip Push Up

    A pushup variation performed with hands close together on a medicine ball, targeting the tricep and engaging the chest and shoulders.

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Start in a high plank position with your hands on the medicine ball, shoulder-width apart.

    2. 2

      Lower your body towards the ground by bending your elbows, keeping them close to your sides.

    3. 3

      Push back up to the starting position, fully extending your arms.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Place both hands on top of the medicine ball, close together, with fingers wrapped around the sides for grip.
    • •Keep your core tight and body in a straight line; the unstable surface will challenge your stabilizers.
    • •Lower your chest to the ball slowly, then press back up with control to avoid slipping.

    Common Mistakes

    • •Placing hands on the sides of the ball instead of on top, which changes the exercise mechanics and reduces tricep emphasis.
    • •Letting the hips sag due to the instability of the ball, which puts the lower back at risk.
    • •Rushing through reps on an unstable surface, increasing the chance of the ball rolling and causing a fall.

    Frequently Asked Questions

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