Medicine Ball Close Grip Push Up
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Introduction to the Medicine Ball Close Grip Push Up
The Medicine Ball Close Grip Push Up is a strength-building exercise that primarily targets the chest, triceps, and core muscles, providing a more intense workout than regular push-ups. It is suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual fitness levels. People would want to do this exercise to improve their upper body strength, enhance stability and balance, and add variety to their regular workout routine.
Performing the: A Step-by-Step Tutorial Medicine Ball Close Grip Push Up
- Keep your feet spread apart at a comfortable distance, your body straight and your hands close together on the medicine ball to target your triceps.
- Lower your body towards the medicine ball by bending your elbows, keeping your body straight and your core engaged.
- Push your body back up to the starting position by straightening your arms, while maintaining the balance on the medicine ball.
- Repeat this process for the desired amount of repetitions, ensuring to maintain proper form throughout the exercise.
Tips for Performing Medicine Ball Close Grip Push Up
- **Correct Execution**: Lower your body towards the medicine ball by bending your elbows. Keep your elbows close to your body to engage your triceps. Push your body back up to the starting position by extending your arms. Ensure you're using your chest and triceps to push your body up, not your lower back or hips.
- **Breathing Technique**: Proper breathing is crucial for this exercise. Inhale as you lower your body and exhale as you push yourself back up. This will help you maintain your energy and stamina throughout the exercise.
- **Avoid Hyperextension**: Don't lock your elbows at the top of the movement. This common
Medicine Ball Close Grip Push Up FAQs
Can beginners do the Medicine Ball Close Grip Push Up?
Yes, beginners can do the Medicine Ball Close Grip Push Up exercise, but it may be challenging as it requires a certain level of upper body strength and balance. It's recommended to start with basic push ups and gradually progress to more advanced variations like the Medicine Ball Close Grip Push Up. Always remember to maintain proper form to prevent injury. If you're unsure, it's best to seek advice from a fitness professional.
What are common variations of the Medicine Ball Close Grip Push Up?
- Decline Medicine Ball Push-Up: In this version, your hands are on the medicine ball and your feet are elevated on a bench or step, targeting the upper chest and shoulders more intensely.
- Medicine Ball One-Handed Push-Up: This advanced variation requires you to place one hand on the medicine ball and the other on the ground, challenging your balance and strength.
- Medicine Ball Plyometric Push-Up: For this explosive variation, perform a standard push-up on the medicine ball, but push off with enough force to lift your hands off the ball, improving your power and agility.
- Medicine Ball T-Push-Up: Start in a standard push-up position with one hand on the medicine ball, as you push up, rotate your body to one side lifting the arm on the ball towards
What are good complementing exercises for the Medicine Ball Close Grip Push Up?
- Tricep Dips: Tricep dips are another exercise that complements the Medicine Ball Close Grip Push Up. They specifically target the triceps and shoulders, which are key muscle groups used in the close grip push up, helping to further strengthen and tone these areas.
- Medicine Ball Chest Pass: This exercise is a great complement to the Medicine Ball Close Grip Push Up because it not only targets the chest and arms, but it also incorporates explosive power and coordination, which can help improve overall athletic performance.
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