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Exercise 1701 · REF 8K7m2SS

Medicine Ball Close Grip Push Up exercise animation

Medicine Ball Close Grip Push Up

Category
Upper Arms
Equipment
Medicine Ball
Target
Triceps

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.

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 towards 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. Repeat for the desired number of repetitions.

Muscles Worked

The Medicine Ball Close Grip Push Up primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

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

More Triceps Exercises

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

Equipment Alternatives

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

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Medicine Ball Close Grip Push Up work?
The Medicine Ball Close Grip Push Up primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Medicine Ball Close Grip Push Up?
The Medicine Ball Close Grip Push Up is done with a medicine ball.
What's a good alternative to the Medicine Ball Close Grip Push Up?
If you don't have access to a medicine ball, the Bench Dip (knees Bent) targets the same triceps using body weight instead.