How to Perform Med Ball Push-Up? | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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

September 7, 2011

Must See Strength Training Videos

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...
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...
Must See
Dwight Howard Stays in the Gym All Night
Views: 3,491,348
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,193,833
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,556

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 26,383
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Make Lifts More Challenging With Resistance Bands

4 Deadlift Variations to Increase Your Pull

How Functional Training Has Overly Complicated Strength Training

Putting Together an Off-Season Workout for Point Guards

Reach New Training Heights With Resistance Band Exercises

5 Ways to Get a Higher Vertical Jump

Build Max Power With These Pulling Exercises

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Improve Soccer Agility with Lateral Strength Exercises

7 Ways to Work Out Competitively Without CrossFit

3 Tricks for a Stronger Front Squat

How Often Should You Vary Your Exercise?

These 3 Single-Leg Movements Will Improve Your Squat Technique

12-Week Resistance Band and Chain Workout

7 Strategies for Faster Workout Recovery

Perfect Your Squat Technique With the Unloaded Squat

Use Eccentric Lifts to Increase Size and Strength

Prevent ACL Injuries With This Exercise

Posterior Chain Fixes to Improve Your Game

A Better Way to Train Your Core

7 Farmer's Walk Variations for Improved Core Strength

4 Simple Golf Core Exercises to Increase Your Driving Distance

6 Gym Machines That Are Actually Worth Your Time

7 Best Lower-Body Strengthening Exercises

Develop Core Strength for Throwing

5 Exercises to Develop Soccer Power

How to Design a Greco-Roman Wrestling Training Program

3 Post-Activation Potentiation Combos for Explosive Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Mike Boyle's 5 Tips for More Effective Workouts

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Increase Your Explosiveness with the Power Curl

The Best Single-Leg Exercises for Youth Athletes

7-Exercise Core-Blasting Workout

Dominate Your Bench Test With This Strategy

4 Exercises to Build True Lacrosse Power

Never Bench Press With Your Feet in This Position

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Kyle Lowry's 12-Week All-Star Training Program

10 Ways to Get Stronger With a Sandbag

How NOT to Perform a Pull-Up (With Fixes)

Master the Lateral Lunge to Improve Your Hockey Stride