By Julie Messinger
DHAC Exercise Physiologist
Alright guys, the medicine ball exercise for this week is a tough one. Hope you’re up for the challenge…Try this Medicine ball single arm push up!
Doing a push up with one arm on a medicine ball focuses mainly on your chest and shoulders. It’s not easy to keep your body from tilting off. This effort requires your body’s full attention. Not only are you working those chest and shoulder muscles, but in order to keep your balance, you work your core, gluts, legs and back.
To Start: Start in a plank, or push up position. Arms extended with hands directly in below shoulders. Keep your head, back legs and hips straight in line. For stability, try to keep your legs wide. Take a medicine ball, and place it under either your right or left hand. Try not to tip side to side, keep your body centered.
Exercise: Lower your body until you feel tension on both sides of your chest. Try not to tilt your shoulders. Your chest should be parallel to floor rather than at an angle. Engage your core the entire time. (This will help with your balance). At the bottom of the push up, the arm over the ball will be sharply bent, with the elbow to the side. Once you hit the bottom of the push up, push back up to starting position and hold for two seconds before starting your next rep, this will work your stabilizer muscles in your shoulders. Do a full set of pushups on one side before switching hands.
Like I said, this one is a challenge. Do your best. I would start with 5 on each arm. For modification try dropping your knees. Good luck and let me know how you liked this one!