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Single-Arm Medicine Ball Push-Up

AdvancedStrengthTier T3

You hold a push-up plank with one hand on top of a medicine ball and the other hand on the floor, shoulders over your hands. You slowly lower your body toward the ball with your torso rigid, then press back up.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the mat, place the right hand on top of the medicine ball and the left on the floor, hands shoulder-width apart.
  • Shift forward until the shoulders are directly over the hands and the body is in full plank; brace the torso, head aligned with the spine.
  1. He is in a full push-up plank on the mat, his right hand flat on top of the small medicine ball and his left hand flat on the floor, both under his shoulders, his body straight from head to heels with the core braced.

    Step 1 of 5

    Extend your body into a plank with the right hand on top of the medicine ball and the left on the floor, shoulders over the hands.

  2. He is midway down, his elbows bending at his sides as his chest lowers toward the ball under his right hand, his body still in one rigid line with no sag, hike or twist.

    Step 2 of 5

    Slowly lower your body towards the ball, keeping the torso rigid and the head aligned with the spine.

  3. At the bottom of the push-up his chest is just above, lightly touching, the medicine ball under his right hand, his elbows deeply bent and his body still straight from head to heels.

    Step 3 of 5

    Continue lowering until your chest nears or lightly touches the ball.

  4. He is pressing back up through the mid-range, his elbows extending as his chest rises evenly off the ball, his right palm still on top of the ball, the slow controlled press keeping his plank unbroken.

    Step 4 of 5

    Press upwards through your arms until the elbows are fully extended, keeping the torso rigid.

  5. He is in a full push-up plank on the mat, his right hand flat on top of the small medicine ball and his left hand flat on the floor, both under his shoulders, his body straight from head to heels with the core braced.

    Step 5 of 5

    Extend your body into a plank with the right hand on top of the medicine ball and the left on the floor, shoulders over the hands.

Safety Information

Keep the torso stiffened by bracing, avoid sagging or hiking at the hips, avoid torso rotation on the way down, and keep the chest lowered only until it nears or lightly touches the ball. Caution: the ball adds instability, so the movements are slow and controlled to reduce the chance of injury. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.