Medicine Ball Close Grip Push Up

1. Place a firm medicine ball on the floor and set both hands on top of it, fingers spread and wrapped around the sides.
2. Walk your feet back into a plank with your body in a straight line from head to heels and the ball directly under your chest.
3. Brace your core and squeeze your glutes so the hips do not sag.
4. Bend your elbows and lower your chest toward the ball, keeping the elbows tucked close to your sides.
5. Stop when your chest touches or nearly touches the ball, then pause for a moment to steady the balance.
6. Press through your palms to extend the elbows and return to the top without letting the ball roll.
7. Aim for 3 sets of 6 to 12 reps; drop to your knees if you cannot keep a straight line.

Common Mistakes

• Flaring the elbows: Elbows drifting wide strain the shoulders and take the triceps out of it. Keep them pinned close to the ribs.
• Hips sagging or piking: Losing the straight line dumps stress into the lower back. Brace the core and hold a rigid plank.
• Using a soft or rolling ball: A squishy or slick ball is a wrist injury waiting to happen. Use a firm rubber ball on a non slip surface.
• Rushing the reps: Bouncing off the ball ruins the balance component. Move slowly and pause at the bottom.