Weighted Push-up with One Hand on Medicine Ball
Muscle Groups: Chest
Weighted Push-up with One Hand on Medicine Ball focuses on Chest, with Abs, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Push-up with One Hand on Medicine Ball with proper form and technique.
- 1
Begin in a push-up position with your body forming a straight line from head to heels, and a weighted vest or plate on your back.
- 2
Place one hand firmly on top of a medicine ball directly under your shoulder, and the other hand flat on the floor, slightly wider than shoulder-width apart.
- 3
Engage your core and glutes, then bend your elbows to lower your chest towards the floor, maintaining a straight body line.
- 4
Continue lowering until your chest is just above the floor, or as far as comfortable while keeping proper form.
- 5
Push through both hands, extending your elbows to return to the starting push-up position.
- 6
Complete all repetitions on one side before switching the medicine ball to the other hand and repeating the movement.
Secondary Muscles
While Weighted Push-up with One Hand on Medicine Ball primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Triceps . 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 Push-up with One Hand on Medicine Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Push-up with One Hand on Medicine Ball, 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.
