Overview
How to do it
- 1
Set a stable medicine ball on the floor and kneel next to it. Choose a non-slip, medium-to-large ball for support.
- 2
Place one hand on the top of the ball. Spread your fingers for a secure grip and keep the wrist stacked under the shoulder.
- 3
Drive both legs back into a plank. Set your feet slightly wider than hip-width to help with balance.
- 4
Pull your non-working arm behind your back, with the palm resting lightly on your lower back or opposite glute.
- 5
Descend slowly by bending only the working arm. Keep the elbow tucked and your body in a straight line from head to heel.
- 6
Press through the ball to come back to the top without allowing your body to rotate or twist.
Form tips & common mistakes
Take a wider stance: A broader base of support makes balancing the load easier.
Keep your whole core tight: This helps stop the torso from rotating or sagging.
Choose a firm medicine ball: Soft or squishy balls create more instability and raise risk.
Control the lowering phase: Do not drop down; a slow, steady descent builds strength.
Use an incline at first if needed: Elevation can reduce the load while you learn the movement.
Benefits
Develops unilateral upper-body strength: This variation makes one arm support your full bodyweight, strengthening the pressing chain.
Boosts core anti-rotation control: You must resist spinal twisting, which improves trunk stability and control.
Improves shoulder and scapular stability: The ball’s instability increases activation in the rotator cuff and stabilizers.
Builds functional coordination: The mix of elevation, single-arm loading, and full-body control reflects real-world demands.
Raises training intensity with minimal equipment: One medicine ball is enough for a highly difficult push-up variation.
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
