Medicine Ball Push-up Alternating

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Exercise Profile

Medicine Ball Push-up Alternating Overview

The medicine ball push-up alternating workout is a chest-focused exercise that utilizes a medicine ball.

The medicine ball adds instability, forcing the chest muscles to work harder to stabilize the body.

By alternating hands on the medicine ball, the workout targets the chest muscles more effectively.

While the workout may engage some auxiliary muscles, its primary focus is on the chest muscles.

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Medicine Ball Push-up Alternating Instructions

Assume a high plank position with your hands on a medicine ball, directly under your shoulders.
Engage your core, keeping your body in a straight line from head to heels.
Lower your chest towards the medicine ball by bending your elbows, keeping them close to your body.
Push through your hands to extend your arms and return to the starting position.
Shift your weight to one hand and roll the medicine ball to the opposite hand.
Repeat the push-up motion, this time with your hands on the medicine ball.
Continue alternating the medicine ball between your hands with each push-up.

Medicine Ball Push-up Alternating Tips

Position your hands slightly wider than shoulder-width apart on the medicine ball, ensuring that your fingers are spread wide for maximum stability and grip. This wider hand placement will engage your chest muscles more effectively, allowing for a deeper and more intense push-up.
Engage your core by drawing your belly button towards your spine and maintaining a straight line from your head to your heels throughout the exercise. This will not only help you maintain proper form but also activate your chest muscles more efficiently, leading to better results.
As you lower your body towards the medicine ball, focus on keeping your elbows tucked close to your sides. This will target your chest muscles more effectively and prevent unnecessary strain on your shoulders. Remember, quality over quantity is key here, so focus on maintaining proper form rather than rushing through the exercise.
As you push yourself back up, imagine pushing the medicine ball away from you with maximum force, fully extending your arms. This explosive movement will not only engage your chest muscles but also challenge your upper body strength and power, helping you build more muscle and improve overall performance.
Don’t forget to breathe! Inhale deeply as you lower your body towards the medicine ball and exhale forcefully as you push yourself back up. Proper breathing technique will not only provide you with the necessary oxygen to power through the exercise but also help you maintain focus and control throughout.