Medicine Ball Close Grip Push Up exercise animation (Male)

Medicine Ball Close Grip Push Up

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Medicine Ball
Body part
Upper Arms
Type
Strength

The medicine ball close grip push up is a bodyweight strength exercise that places both hands on top of a single medicine ball with a narrow grip, directly targeting the triceps brachii. The unstable surface amplifies triceps activation while demanding greater core engagement than a standard push up. It also recruits the anterior deltoid and both heads of the pectoralis major as synergists.

How to do the Medicine Ball Close Grip Push Up

  1. 1Place a medicine ball on the floor and kneel behind it. Position both hands on top of the ball with fingers pointing forward and hands close together, forming a narrow triangle or diamond shape.
  2. 2Extend your legs behind you into a high plank position, with your toes on the floor, body forming a straight line from head to heels.
  3. 3Brace your core, squeeze your glutes, and keep your elbows tracking close to your torso — not flaring outward.
  4. 4Inhale and slowly lower your chest toward the top of the ball by bending your elbows, keeping them close to your sides throughout the descent.
  5. 5Lower until your chest lightly touches or nearly reaches the ball, maintaining a rigid, neutral spine.
  6. 6Exhale and press firmly through both hands to extend your elbows and return to the starting plank position.
  7. 7Pause briefly at the top with arms fully extended without locking the joints, then repeat for the desired number of reps.

Form tips

  • Keep your elbows tracking close to your ribs on the way down — this is what shifts the load onto the triceps and away from the chest.
  • Actively grip the ball throughout the movement; the unstable surface requires constant micro-corrections that train proprioception and wrist stability.
  • Maintain a neutral neck by gazing at a point a few inches in front of the ball — avoid dropping your chin or craning your head up.
  • Think about squeezing a pencil between your shoulder blades at the top of each rep to keep the shoulder girdle stable.
  • Start with a slow tempo (2 seconds down, 1 second up) until you are comfortable with the balance demands of the ball.

Common mistakes

  • Flaring the elbows out to the sides: this shifts stress away from the triceps brachii and onto the shoulder joint, reducing the exercise's effectiveness and increasing injury risk.
  • Sagging hips or arching the lower back: breaking the plank line reduces core engagement and places compressive load on the lumbar spine.
  • Rushing through reps: moving too fast turns the exercise into a momentum drill rather than a controlled triceps-building movement, undermining muscle tension and balance training.
  • Placing hands too far apart on the ball: a wide grip negates the close-grip stimulus and defeats the purpose of the exercise — keep both hands centered and touching or very close.
  • Looking up or tucking the chin sharply: cervical misalignment during a loaded movement can cause neck strain; keep the head in line with the spine throughout.

Frequently asked questions

What muscles does the medicine ball close grip push up work?

The primary muscle is the triceps brachii. The anterior deltoid and both the clavicular and sternal heads of the pectoralis major act as synergists. Your core musculature is also heavily engaged to stabilize your body on the unstable ball surface.

How is a medicine ball close grip push up different from a regular close grip push up?

Performing the movement on a medicine ball adds an unstable surface, which forces your triceps, wrists, and core to work harder to maintain control. This instability increases neuromuscular demand and can accelerate strength and stability gains compared to a flat-floor close grip push up.

What size or weight medicine ball should I use?

For this exercise, ball size matters more than weight. Choose a ball large enough that both hands fit comfortably on top with a close grip — typically a 9- to 10-inch diameter ball works well for most people. A firmer ball is easier to balance on than a soft, air-filled one.

Is this exercise suitable for beginners?

It is best suited to intermediate or advanced exercisers who can already perform standard push ups with solid form. Beginners should first build core stability and triceps strength with floor-based push up variations before adding the balance challenge of a medicine ball.

How many sets and reps should I do?

For strength and muscle development, aim for 3–4 sets of 6–12 reps with controlled tempo. If the balance challenge limits your reps significantly, reduce the number and focus on form first, progressing rep count over time as stability improves.

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