Instructions

1

Begin in a plank position with hands placed on a stability ball slightly wider than shoulder-width apart, feet together on the ground, body forming a straight line from head to heels

2

Engage your core and ensure shoulders are directly above or slightly in front of the hands. Maintain a neutral spine with no sagging or pike at the hips

3

Lower your body by bending the elbows, allowing them to track at approximately 45 degrees from the torso. Control the descent as the chest approaches the ball, ensuring the ball remains stable

4

Push through the palms to extend the elbows and drive the body back to starting position, squeezing the chest muscles at the top of the movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTMedicine Ball

DIFFICULTYIntermediate

Overview

The Medicine Ball Close Grip Push-Up is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Medicine Ball, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Chest, Upper Arms development.

Benefits

Improves overall Chest, Upper Arms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Pro Tips

To maximize the Medicine Ball Close Grip Push-Up, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers to maintain control of the Medicine Ball.

Exercise Variations

Dumbbell Medicine Ball Close Grip Push-Up
Cable Medicine Ball Close Grip Push-Up
Banded Medicine Ball Close Grip Push-Up

Medicine Ball Close Grip Push-Up