Alternating Medicine Ball Push Up

Key Takeaways

The Alternating Medicine Ball Push Up workout is an excellent way to engage numerous muscle groups, improve stability and build strength. This article will guide you through this exercise, providing detailed, step-by-step instructions suitable for beginners, and will give you valuable tips to optimize your workout. Get ready to elevate your fitness levels!

Introducing the Alternating Medicine Ball Push Up

The Alternating Medicine Ball Push Up is a creative push up variation that targets not only your chest but also your shoulders, arms, core, and stability muscles.

Step-by-step Guide to Alternating Medicine Ball Push Up

1. Equipment Setup

Place a medicine ball in front of you. Remember, start with a lighter ball if you’re a beginner or new to this exercise.

2. Initial Position

Position yourself into a high plank position, with one hand on the medicine ball and one on the floor.

3. The Push Up

Lower your upper body towards the ground, bending at the elbows until your chest almost touches the floor.

4. The Recovery

Push yourself back to the initial position, keeping your core engaged throughout the movement.

5. The Switch

Roll the medicine ball to the other hand and repeat steps 3 and 4. That’s one rep.

Top Tips for a Better Alternating Medicine Ball Push Up

1. Keep Your Core Tight

This will not only protect your lower back but also engage your abs more effectively.

2. Control Your Movements

Avoid rushing your movements, maintaining control will use more muscle tissue.

3. Start With a Lighter Medicine Ball

As a beginner, using a lighter medicine ball will help perfect your form before you increase the weight.

4. Regularly Switch Hands

This will ensure both sides of your body get equal training, leading to balanced growth and development.

FAQs about The Alternating Medicine Ball Push Up

1. Is the Alternating Medicine Ball Push Up suitable for beginners?

Absolutely, beginners can start with lower weights and progress as they build more strength and balance.

2. Which muscles does this exercise target?

Primarily, it targets the chest, arms and shoulders. However, as a compound exercise, it significantly engages the core and stability muscles too.

3. How many reps should I aim for?

Aim to perform three sets of 10 reps on each arm. As your strength builds, you can gradually increase the number of reps.

4. How often should I perform the Alternating Medicine Ball Push Up?

We recommend incorporating this exercise into your training routine 2-3 times a week to see noticeable results.

5. Can I do the Alternating Medicine Ball Push Up without a medicine ball?

Yes, but using a medicine ball increases instability, which forces your muscles to work harder to maintain balance, enhancing the effectiveness of your workout.