Medicine Ball Close Grip Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Medicine Ball Close Grip Push-Up

Step by step instructions, muscle activation and variants for the Medicine Ball Close Grip Push-Up.

MediumTriceps

About this exercise

The medicine ball close grip push-up is performed with both hands placed close together on top of a medicine ball, shifting the emphasis to the triceps and inner chest while also challenging balance and core stability. The unstable surface of the ball increases the demand on the stabilizing muscles compared to a standard close grip push-up.

How to Perform

  • Place a medicine ball on the floor and position both hands on top of it with fingers pointing forward and hands close together
  • Walk your feet back until your body forms a straight line from head to heels
  • Brace your core and keep your hips level throughout the movement
  • Lower your chest toward the ball by bending your elbows, keeping them close to your sides
  • Press through your hands to extend your arms and return to the starting position
  • Maintain full body tension throughout each rep

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Medicine Ball Close Grip Push-Up

The Medicine Ball Close Grip Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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