How to do the Medicine Ball Close Grip Push Up
Medicine Ball Close Grip Push Up is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Medicine Ball Close Grip Push Up demonstration · © GymiaFit
Medicine Ball Close Grip Push Up at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Medicine Ball Close Grip Push Up step by step
- 1Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
- 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3Push back up to the starting position, fully extending your arms.
- 4Repeat for the desired number of repetitions.
Medicine Ball Close Grip Push Up — questions
What muscles does the Medicine Ball Close Grip Push Up work?
The Medicine Ball Close Grip Push Up primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Medicine Ball Close Grip Push Up?
You need medicine ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Medicine Ball Close Grip Push Up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Medicine Ball Close Grip Push Up?
Assisted Triceps Dip (kneeling), Band Close-grip Push-up, Exercise Ball Dip train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Medicine Ball Close Grip Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.