Single Arm Push Up on Medicine Ball
Description
The single arm push up on a medicine ball is an advanced unilateral push up. With one hand on the floor and the other on a med ball, the unstable surface and uneven loading challenge the chest and core.
Equipment Required
Single Arm Push Up on Medicine Ball Instructions
- Place a medicine ball on the floor.
- Set up in a high plank with one hand on the ball and the other on the floor.
- Spread the feet wide for added stability.
- Brace the core and keep the body in a straight line.
- Lower the chest toward the hands by bending the elbows.
- Stop when the chest is just above the hands.
- Press back up to the start position.
- Repeat for all reps then switch sides.
Single Arm Push Up on Medicine Ball Form & Visual
Single Arm Push Up on Medicine Ball Benefits
- Builds unilateral chest and triceps strength.
- Med ball adds instability for core engagement.
- Trains anti rotation through the torso.
- Carryover to one arm push up progressions.
- Improves shoulder stability.
- Develops total upper body coordination.
Single Arm Push Up on Medicine Ball Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Obliques
- Rectus abdominis
Single Arm Push Up on Medicine Ball Variations & Alternatives
- Push Up
- One Arm Push Up
- Archer Push Up
- Med Ball Push Up
