Single-Arm Medicine Ball Push-Up
Overview
How to do it
- 1
Pick a Stable Medicine BallSelect a medicine ball that feels secure in your hand and does not roll too much.
- 2
Set Up Your PositionPlace the medicine ball on the floor, then move into a high plank with one hand on the ball and the other on the floor.
- 3
Hold Your AlignmentKeep your body in a straight line from head to heels. Tighten your core and glutes to stay stable.
- 4
Lower With ControlBend your elbows and bring your chest down toward the floor. Stay controlled and do not shift to one side.
- 5
Pause at the BottomBriefly hold the lowest position and make sure both arms stay active.
- 6
Drive Back UpPress through your palm to return to the starting position, and keep the medicine ball steady.
- 7
Change SidesOnce you finish the target reps, move the ball to the other hand and repeat.
Form tips & common mistakes
Keep your abs tight to prevent your hips from sagging or rotating.
Avoid rushing; focus on smooth, deliberate motions.
Distribute your weight evenly between both arms to minimize strain.
Maintain a straight line from your head to your heels throughout the exercise.
Perform the exercise on your knees for a less intense variation.
Benefits
Unilateral Strength DevelopmentFocuses on each side of the body independently, addressing strength imbalances.
Enhanced Core EngagementRequires core stabilization to maintain balance and prevent rotation.
Increased Range of MotionThe medicine ball allows for a deeper stretch and greater muscle activation.
Improved Coordination and BalanceChallenges your ability to control body positioning during movement.
Scalable IntensityEasily modified for different fitness levels.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
