How to Do a One Arm Medicine Ball Push Up
The one-arm medicine ball push-up challenges your shoulder, arm, torso and spine stability. You can use a medicine ball of any size or weight. However, you should master the basic push-up before performing this advanced exercise, according to Juan Carlos Santana, director of the Institute of Human Performance. In all push-up variations, keep your spine in a neutral position where it maintains its natural curves without excessive extension or flexion.
Instructions
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Standard Medicine Ball Push-up
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1
Place your right hand on the medicine ball and your left hand on ground. Keep your hands below your shoulder joints and your legs slightly apart.
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2
Lower your body to the ground until you feel a stretch in your right chest. Keep your head, spine, hip and legs in alignment.
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3
Push yourself up while keeping the ball still. Perform five or six reps, roll the ball to your left so your left hand is on top of it and perform another five or six reps. Rest for 30 seconds, and perform two more sets.
Half Push-up with Shoulder Tap
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4
Do this exercise if you cannot perform the first exercise properly. Place your hands on the ground about shoulder-width apart with your legs extended behind you slightly apart on your toes.
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5
Bend your arms and lower your body down to the ground slightly. Push yourself up and tap your right hand to your left shoulder quickly.
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6
Put your right hand back down on the ground, do another half push-up and tap your right shoulder with your left hand quickly. Perform 10 to 12 reps for three sets.
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Tips & Warnings
Too many push-ups can cause your chest muscles to tighten, which pull your body forward. Your upper spine curves excessively, causing a hunched posture. Perform pulling exercises to balance your body, such as pull-ups and standing cable rows. For example, perform one set of medicine ball push-ups and one set of pull-ups without rest between sets. Rest for 30 to 60 seconds, and perform two more sets of these two exercises. Stretch your chest and abdominal muscles after your workout to avoid muscle tightness.
