Medicine Ball Close Grip Push Up

Muscles worked

Setup

1. Place a medicine ball on the floor directly under your chest.
2. Place both hands on the sides of the ball with your fingers pointing slightly downward or forward, creating a narrow grip.
3. Extend your legs back into a high plank position with your feet set slightly wider than hip-width for better balance.
4. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Inhale as you slowly lower your chest toward the medicine ball by bending your elbows, keeping them tucked close to your ribs.
2. Lower yourself until your chest is just an inch above the ball, maintaining a controlled 2-3 second eccentric tempo.
3. Exhale as you powerfully push through your palms to return to the starting position, fully extending your arms without locking the elbows.
4. Maintain a neutral neck position by looking at a spot on the floor just in front of the ball.

Form checklist

• Keep your elbows tucked in toward your sides rather than flaring them out.
• Maintain a rigid core to prevent your hips from sagging or piking upward.
• Ensure the medicine ball stays directly under your sternum, not under your face.
• Keep your wrists firm and avoid letting them collapse over the curve of the ball.

Pro tips

• Actively squeeze the medicine ball inward between your hands throughout the movement to maximize pectoral and triceps recruitment.
• Focus on 'pushing the ball through the floor' to engage your serratus anterior and stabilize the shoulder blades.

Make it harder

• Lift one foot off the ground to further challenge your rotational core stability and balance.
• Perform a plyometric version by pushing off the ball with enough force for your hands to briefly leave the surface.

Frequently asked

What muscles does the medicine ball close grip push up work?

The medicine ball close grip push up primarily targets the triceps, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the medicine ball close grip push up?

The medicine ball close grip push up requires no equipment — just your body weight.

Is the medicine ball close grip push up good for beginners?

The medicine ball close grip push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps