Pushups can be used to work the upper arms, shoulders, and chest.Throwing a medicine ball into the mix can increase the intensity of the exercise and provide something new for your workout routine.If you have done a medicine ball pushup before, you already know how to do it.With one hand on the ball, push up and off the ground with your arms.There are many variations of the medicine ball pushup.
Step 1: Get into a pushup position.
Pushup position requires you to rest your palms on the floor shoulder width apart.To push you forward, place your feet together and bend your toes.Keep your back and legs straight.Place your arms on the ground by pushing up from the floor.The best place to do pushups is on a gym mat.
Step 2: The medicine ball has a hand on it.
You can use your left or right hand, since you will be alternating the hand you have on the ball.The shoulder of whatever hand you choose to place the ball on should be the location.The ball should be just to the right of your shoulder if you are placing your right hand on it.If you place your left hand on the ball, it should be to the left of the shoulder.A larger range of motion will be used for the arm that corresponds to the hand you have on the ball.
Step 3: Push up on the ball.
The arm that is not touching the ball has a 90 angle.To rest on the ball, lift your arm up and across your body.Make sure the ball doesn't roll suddenly.To make room for your other hand, you will need to adjust the position of the hand that is already on the ball.When you bring the hand that is not on the ball up and across your body, make sure to place it at the side of the center.When both hands are on the ball, your thumbs should be in the topmost position and your fingers should not be moving.
Step 4: The other hand must be brought down.
If you want to keep the other hand balanced on the ball, you need to move the opposite hand down to the mat.If you started with your right hand on the ball, and then moved your left hand over to it, you are now leaning against it with both arms extended.If you want to maintain balance, you need to take your right hand off the ball and shift your left hand to the top center.
Step 5: Lower yourself and repeat.
Place your right hand about shoulder width away from the ball after moving your left hand onto it.The position you were in when your left and right hands were on the mat should be the same one you are in now.If you want your arm to bend at a 90 angle, lower yourself down.You can repeat for as many reps as you want.
Step 6: Try a medicine ball pushup.
A pushup strengthens your upper body.Place your legs on the bench.Instead of standing on the ground, hook your feet on a bench.The pushup should be done with the medicine ball.This will make your arms work harder.As you do this exercise, make sure that your shoulders are straight above your wrists.
Step 7: The medicine ball pushup is double-handed.
This is a variation of the alternating arm medicine ball pushup.Place both hands on the medicine ball the same way you would a pushup.Don't move from one hand to the other, keep both hands on the ball.Push yourself back up after you Lower yourself toward the ball.The close grip pushup is an alternative version of the push up.The procedure is the same, except you place your hands at the top center of the ball.All of your fingers should touch, as should your left thumb and right thumb.
Step 8: Try a pushup with two balls.
You have to put a medicine ball under each hand.It is a pushup with a medicine ball under each hand.The balls should be placed shoulder width apart.Take care of your legs and toes.A straight line is formed by your back, neck, and legs.Lower your body until your chest is below the medicine balls.
Step 9: You should increase your reps.
You should challenge yourself by doing more pushups as you gain strength.Try to do 12 to 14 daily pushups after one week.Level up to 14 to 16 pushups the following week.The number of pushups depends on your age, sex, and strength.Older adults are less capable of doing pushups than younger people, and women will not be able to do as many as men.Try to find the right number of sets and reps for your pushup regimen.
Step 10: If you are a beginner, try a bent- knee pushup.
If you want to make this exercise less challenging, use a medicine ball and keep your knees on the ground.As you lower yourself down, keep your torso and neck straight.If you do a pushup this way, be careful not to arch your back.This variation can help you get used to the pushup action, but it won't help build strength as quickly as standard pushups.Look for other ways to build strength.Try lifting weights or doing pull-ups.
Step 11: Try a pushup with a medicine ball.
A pushup with a medicine ball requires a slightly different approach.Spread your feet in a wide V to increase your balance.Put one hand on top of the medicine ball and the other on the small of your back.The top of the ball is parallel to your chest.Keeping your balance on the ball, push back up.You can do as many reps as you want, then switch arms and do the same number of pushups.The exercise is good for building the triceps.
Step 12: Try a medicine ball pushup.
This type of pushup requires you to lift one leg up in order to perform it.Lift your back foot off the ground to perform any kind of medicine ball pushup.You can either keep the leg straight out or bend at the knee.Keep 1 foot off the ground.If you are looking for a challenge, try a single-legged pushup with the medicine ball.
Step 13: Try a pushup.
The T-pushup is an alternate version of the double-handed medicine ball pushup.In the regular pushup position, you start with your feet closer together.Put both hands on the medicine ball.When you get to the top of your pushup, turn your body toward the left or right and lift your hand away from you.The medicine ball should be kept on the other hand.If you wanted to turn toward the right, you need to balance on your left ankle and shift your weight to the left.Keep your legs and body straight.Push your right hand up.Hold the position for 3 to 5 seconds, then return the raised hand to the ball and resume the starting position.Keep your hand balanced on the ball.On the other side repeat.