Triceps exercise · medicine ball
Medicine Ball Close Grip Push Up
The medicine ball close grip push up is a medicine ball exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Medicine ball
- Body part
- Upper arms
How to do the medicine ball close grip push up
- Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every medicine ball exercise.
