Upper Arms Exercise · Medicine Ball

Expand

Medicine Ball Close Grip Push Up

Bringing the hands close together on this medicine-ball push-up narrows the base and shifts more emphasis onto the triceps compared to a standard-width push-up, similar to the difference between a regular and close-grip bench press. The unstable ball surface adds a shoulder-stability demand on top of that.

Go to the movement steps

Also known as: Medicine Ball Close Grip Pushup

Category

Upper Arms

Equipment

Medicine Ball

Target

Triceps

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Medicine Ball Close Grip Push Up

1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
2. Lower your body toward the ground by bending your elbows, keeping them close to your sides.
3. Push back up to the starting position, fully extending your arms.
4. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the triceps.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Medicine Ball Close Grip Push Up mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have medicine ball? These target the same triceps with different equipment.

Body-Up Body Weight · Triceps Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Cable Alternate Triceps Extension Cable · Triceps

FAQ

What muscles does the Medicine Ball Close Grip Push Up work?

The Medicine Ball Close Grip Push Up mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Medicine Ball Close Grip Push Up?

You do the Medicine Ball Close Grip Push Up with a medicine ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Medicine Ball Close Grip Push Up?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Medicine Ball Close Grip Push Up?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Medicine Ball Close Grip Push Up?

The Body-Up trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.