Weighted Close-grip Medicine Ball Push-up
Muscle Groups: Chest, Triceps
Weighted Close-grip Medicine Ball Push-up focuses on Chest, Triceps, with Shoulders, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Close-grip Medicine Ball Push-up with proper form and technique.
- 1
Place a medicine ball on the floor and assume a push-up position with both hands on top of the ball, fingers pointing forward and thumbs close together.
- 2
Have a weight plate placed securely on your upper back or shoulders, ensuring your body forms a straight line from head to heels.
- 3
Engage your core and slowly lower your chest towards the medicine ball by bending your elbows, keeping them tucked close to your body.
- 4
Continue lowering until your chest lightly touches the medicine ball or your upper arms are parallel to the floor.
- 5
Push through your hands to extend your arms and lift your body back to the starting position, maintaining a straight line from head to heels.
Secondary Muscles
While Weighted Close-grip Medicine Ball Push-up primarily targets Chest, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Close-grip Medicine Ball Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Close-grip Medicine Ball Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
