Medicine Ball Close-Grip Push-Up
Expert Advice
Keep your elbows close to your body to increase tricep activation and maintain a straight body line to engage your core.
How-to-do Steps
- Place a medicine ball on the floor and assume a push-up position with your hands on the ball.
- Keep your hands close together to form a diamond shape with your thumbs and index fingers.
- Lower your chest towards the ball while keeping your body straight.
- Press back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Medicine Ball Close-Grip Push-Up primarily targets the Triceps, with Strength mechanics using Medicine Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders25%
Chest25%
Equipment
Medicine Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Medicine Ball Close-Grip Push-Up work?
Medicine Ball Close-Grip Push-Up primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Medicine Ball.
How many sets and reps should I do for Medicine Ball Close-Grip Push-Up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Medicine Ball Close-Grip Push-Up suitable for beginners?
Medicine Ball Close-Grip Push-Up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
