Push up on ball (close grip)
The medicine ball push up (close grip) offers several benefits, notably enhancing upper body strength, stability, and core engagement. Targeting primarily the triceps, chest, and shoulders, this exercise also activates the abdominals and lower back for stabilization. Athletes can gain from improved muscular endurance and functional strength, critical for sports requiring upper body power and precision. This push-up variation also promotes joint health and coordination, making it ideal for comprehensive athletic conditioning.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
Popularity
* Based on data from the Blaze community
Description
- 1Kneel on the floor with a stability ball in front of you.
- 2Lie forward, positioning your chest on top of the ball and place your hands under your chest on the ball's surface.
- 3Extend your feet back and straighten your legs and torso, engaging your core.
- 4Exhale and carefully push your body upwards until your arms are almost fully extended.
- 5Balance in the extended position for a count of two.
- 6Inhale as you lower yourself back to the starting position.
- 7Repeat the motion for the desired number of repetitions.
Tips & Tricks
Proper Hand Placement: Ensure your hands are placed close together on the ball, directly under your chest. This will emphasize the triceps more effectively.
Maintain a Strong Core: Engage your core muscles to maintain balance and prevent your lower back from sagging. A straight line from your head to your heels is key.
Controlled Movements: Perform the push-up in a slow, controlled manner. This not only enhances muscle engagement but also reduces the risk of losing balance.
Breathing Technique: Inhale as you lower your body towards the ball and exhale as you push back up to the starting position. Proper breathing helps maintain rhythm and muscle endurance.
Neutral Spine Position: Keep your neck and spine in a neutral position. Avoid craning your neck or letting your head drop.
Foot Placement for Stability: Place your feet wider apart for more stability if you're new to this exercise. As you get more comfortable, bring your feet closer together to increase the challenge.
Use a Firm Ball: Make sure the stability ball is well-inflated and firm. A softer ball can make the exercise much more difficult and less stable.
Tactile Feedback: Keep slight pressure on the ball with your palms to increase tactile feedback, which helps in maintaining balance.
Progress Gradually: If you're new to stability ball exercises, begin with incline push-ups on the ball or knees on the floor before progressing to full push-ups.
Safety First: Always perform this exercise in an open space free from obstructions to avoid injuries in case you lose balance.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
