Single-Arm Medicine Ball Push-Up

Single-Arm Medicine Ball Push-Up Overview

The Single-Arm Medicine Ball Push-Up is a challenging exercise that combines upper body strength, core stability, and balance. By elevating one hand on a medicine ball, this advanced push-up variation targets the chest, shoulders, and triceps while demanding increased core and stabilizer muscle engagement.

How to Perform the Single-Arm Medicine Ball Push-Up

Setup

1. Choose a Stable Medicine Ball

   • Use a medicine ball that provides a firm grip and doesn’t roll excessively.

2. Get into Position

   • Place the medicine ball on the floor and assume a high plank position with one hand on the ball and the other hand on the floor.

3. Body Alignment

   • Keep your body straight from head to heels, engaging your core and glutes for stability.

Execution

1. Lower Yourself

   • Bend your elbows to lower your chest toward the floor. Maintain control and avoid leaning to one side.

2. Pause at the Bottom

   • Hold briefly at the lowest point, ensuring both arms are engaged.

3. Push Back Up

   • Press through your palm to return to the starting position while keeping the medicine ball stable.

4. Switch Sides

   • After completing the desired reps, switch the ball to the other hand and repeat.

Tips for Proper Form

• Core Engagement: Keep your abs tight to prevent your hips from sagging or rotating.
• Controlled Movement: Avoid rushing; focus on smooth, deliberate motions.
• Balanced Load: Distribute your weight evenly between both arms to minimize strain.
• Proper Alignment: Maintain a straight line from your head to your heels throughout the exercise.
• Modify if Necessary: Perform the exercise on your knees for a less intense variation.

Common Mistakes

1. Hips Sagging: Engage your core to keep your body in a straight line.

2. Over-Rotating the Torso: Keep your shoulders and hips level to maintain proper balance.

3. Rushing Reps: Move slowly to ensure maximum muscle activation and control.

4. Improper Hand Placement: Ensure the ball is directly under your shoulder for stability.

5. Neglecting to Switch Sides: Perform equal reps on both arms to avoid imbalances.

Benefits of the Single-Arm Medicine Ball Push-Up

1. Unilateral Strength Development

   • Focuses on each side of the body independently, addressing strength imbalances.

2. Enhanced Core Engagement

   • Requires core stabilization to maintain balance and prevent rotation.

3. Increased Range of Motion

   • The medicine ball allows for a deeper stretch and greater muscle activation.

4. Improved Coordination and Balance

   • Challenges your ability to control body positioning during movement.

5. Scalable Intensity

   • Easily modified for different fitness levels.

Muscles Worked

Other Variations