Abs, Shoulders, Triceps
One Arm Medicine Ball Push Up Overview
The one arm medicine ball push up is a variation of the one arm push up and an exercise used to strengthen the muscles of the chest, triceps, and shoulders.
The one arm medicine ball push up is a very advanced variation of the push up and should be attempted with caution, and only after prior push up variations have been progressed through and mastered.
The medicine ball used increases the range of motion slightly on the side it is positioned. This slight elevation will also provide a core challenge as you stabilize the body during the push up range of motion.
One Arm Medicine Ball Push Up Instructions
- Assume a tall kneeling position with both hands on a medicine ball, toes tucked, and knees under hips.
- Extend one leg at a time and assume a push up position with the legs straight, feet wider than shoulder width, elbows extended, and head in a neutral position looking at the floor.
- Remove one hand from the ball and place it behind your back.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until your chest touches the ball.
- Push back to the starting point by extending the elbows and driving your palms into the ball.
- Repeat for the desired number of repetitions.
One Arm Medicine Ball Push Up Tips
- Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits as such.