Medicine Ball Close Grip Push Up
Medicine Ball Close Grip Push Up Exercise Description
The Medicine Ball Close‑Grip Push‑Up is a horizontal pressing variation that increases triceps and chest demand by placing both hands close together on a single medicine ball. The narrow hand position emphasizes the triceps brachii while the pectoralis major and anterior deltoids contribute to pressing. The unstable surface requires strong trunk bracing and shoulder girdle control from the core and scapular stabilizers to keep the body aligned. Expect similar joint actions to a standard push‑up—shoulder horizontal adduction and elbow extension—performed with greater balance and proprioceptive challenge. Use a firm, grippy ball and controlled tempo to keep the wrists, shoulders, and spine in safe, neutral positions throughout the movement.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Gluteus Maximus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Medicine Ball
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Medicine Ball Close Grip Push Up Exercise
‘- Place a firm medicine ball on the floor under your mid‑chest (sternum). Kneel, then set both hands on top of the ball, thumbs nearly touching, fingers spread.
– Stack shoulders over hands. Step back to a straight‑line plank from head to heels; feet hip‑ to shoulder‑width for stability.
– Brace your abdomen and glutes; keep a neutral spine and level pelvis. Gently draw the shoulder blades down and back without shrugging.
– Rotate elbows so the elbow creases face slightly forward; keep upper arms close to your ribs.
– Inhale. Bend the elbows to lower your chest toward the ball, keeping forearms roughly vertical and the body rigid.
– Lower until your chest is just above or lightly touches the ball without collapsing; keep the neck neutral (eyes on the floor slightly ahead of the ball).
– Exhale. Press through the full hand to extend the elbows and return to the plank. Finish with elbows straight but not locked.
– Keep pressure centered on the ball to prevent rolling. Widen your stance if needed for balance.
– Avoid letting hips sag or pike, flaring the elbows, shrugging the shoulders, bouncing off the ball, or holding your breath.
Medicine Ball Close Grip Push Up Tips
‘- Place the medicine ball directly under your mid‑chest (sternum) before setting your hands.
– Set both hands close together on top of the ball with thumbs nearly touching and fingers spread.
– Stack your shoulders directly over your hands before stepping back into the plank.
– Step back to a straight‑line plank from head to heels, with feet hip‑ to shoulder‑width for stability.
– Brace your abdomen and glutes to keep a neutral spine and level pelvis.
– Gently draw the shoulder blades down and back without shrugging.
– Rotate your elbows so the elbow creases face slightly forward and keep your upper arms close to your ribs.
– Keep your forearms roughly vertical and your body rigid as you lower toward the ball.
– Lower until your chest is just above or lightly touches the ball without collapsing, keeping your neck neutral and eyes on the floor slightly ahead of the ball.
– Press through the full hand to extend the elbows and return to the plank, finishing with elbows straight but not locked.
– Keep pressure centered on the ball to prevent it from rolling, widening your stance if needed for balance.
– Use a controlled tempo and avoid letting hips sag or pike, flaring the elbows, shrugging, bouncing off the ball, or holding your breath.
Medicine Ball Close Grip Push Up Beginner Introduction
In the Medicine Ball Close‑Grip Push‑Up, the hands sit close together on a single medicine ball, creating a demanding bodyweight press. The narrow hand placement shifts more work into the triceps, while the chest and front shoulders still play a major role. With the body held in a long, plank-like line, the abs, glutes, and other core muscles assist by keeping everything braced as the body moves up and down.
Because the hands rest on an unstable ball instead of the floor, this variation blends strength training with a strong balance and control component. The arms bend and straighten much like in a classic push-up, but the shifting surface asks the muscles around the shoulder blades and upper back to guide the shoulders and protect the joints. A firm, textured medicine ball and a smooth, unhurried rhythm are commonly used so the wrists, shoulders, and spine stay aligned from the start of the lowering phase through the top of the press.