Single-Arm Medicine Ball Pushup

The single-arm medicine ball pushup is an advanced progression of the pushup that targets the chest, shoulders, and triceps. By isolating one arm at a time, the exercise increases balance and creates stability and symmetry throughout the entire shoulder.


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    Start in pushup position with one hand on a medicine ball directly beneath your chest and the other hand behind your lower back. Straighten your legs behind you and spread them wide with toes pointed in the ground.
  2. Single-Arm Medicine Ball Pushup
    Lower your body until your chest nearly touches the ball, making sure that you tuck your elbows close to the sides of your torso. Pause, then push yourself back to the starting position.

Trainer’s Tips

  • Make sure the hand on the medicine ball is centered. Do not let the ball roll out to the side.
  • Avoid moving hips out of alignment. Instead, keep your core tight and back flat throughout the movement.