How to Perform Med Ball Push-Up? | STACK

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Exercise of the Week: Alternating Single-Arm Med Ball Push-Up

September 7, 2011

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Med Ball Exercise

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Alternating Single-Arm Med Ball Push-Up, an upper body exercise that develops chest and core strength.

Who’s Doing It

Muscular Benefits

  • Increases chest, shoulder and arm strength, including the pecs, delts and triceps
  • Improves shoulder and core stability

Sports Performance Benefits

  • Develops full range of chest strength, necessary for functional movement in sports, such as using hands to block an opponent
  • Fosters equal strength between the left and right sides of the body, which helps eliminate power imbalances that could negatively affect performance
  • Improves shoulder stability during pushing motions to ensure your joint is strong, stable and ready to cope with the stress of competition

Alternating Single-Arm Med Ball Push-Up Description

  • Assume Push-Up position with one hand on med ball
  • Perform Push-Up until both arms are straight
  • Roll med ball to other hand; perform push-up
  • Continue in alternating fashion for specified reps

Sets/Reps: 1x12, 1x10

Coaching Points

  • Keep core and glutes tight
  • Lower until ball touches shoulder area
  • Pass ball to upper hand at top of Push-Up

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...