Medicine-Ball Close-Grip Push-Up
Intense push-up variation! Close grip on a medicine ball amplifies chest & tricep work. Prepare for a challenge!
The Medicine-Ball Close-Grip Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: medicine ball.
Required Equipment
Medicine-Ball Close-Grip Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Medicine-Ball Close-Grip Push-Up Variations and Alternatives
How to do the Medicine-Ball Close-Grip Push-Up
Place a medicine ball on the floor and position yourself in a high plank position with your feet shoulder-width apart.
Place both hands on the medicine ball, ensuring that your hands are close together so your thumbs and fingers can form a diamond shape. This close grip stance will challenge your triceps and chest muscles more than a standard push-up.
With your arms straight, back flat, and core engaged, maintain a neutral neck position by looking slightly ahead of the ball.
Lower your body towards the medicine ball by bending your elbows until your chest nearly touches the ball. Keep your elbows close to your body to maximize triceps engagement.
Push through your hands to extend your elbows and return to the starting high plank position. That is one repetition.
Perform the exercise for the desired number of repetitions and sets, maintaining proper form throughout the exercise.
Make sure to keep your movements controlled to maintain balance on the medicine ball.
To prevent lower back sagging, engage your core muscles throughout the movement.
Do not lock out your elbows completely at the top of the movement; keep slight tension in your triceps and pectorals.
If the exercise is too difficult with the medicine ball, you can modify it by performing the push-up with a close grip on the floor until you build enough strength to use the medicine ball.
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Medicine-Ball Close-Grip Push-Up FAQs
What muscles does the Medicine-Ball Close-Grip Push-Up work?
The Medicine-Ball Close-Grip Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Medicine-Ball Close-Grip Push-Up?
Medicine ball.
Is the Medicine-Ball Close-Grip Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Medicine-Ball Close-Grip Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Close-Grip Push-Up variations and alternatives?
Similar exercises include the Close-Grip Push-Up, Exercise Ball Pike Pushup, Medicine-Ball Overhead Catch & Throw and Medicine-Ball Against-Wall Chest Pass.
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