Medicine Ball Close Grip Push Up

Also known as: close grip medicine ball push up

Intermediate

Triceps

Medicine Ball

Medicine Ball Close Grip Push Up trades complexity for elbow strength that finishes presses, and it works as accessory volume for the arms.

How to do 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.

Add to an AI Workout Plan All Arms Exercises

Medicine Ball Close Grip Push Up Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Medicine Ball Close Grip Push Up Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Medicine Ball Close Grip Push Up

Easier progression

Smith Close-grip Bench Press

Harder progression

Cable Triceps Pushdown (v-bar) (with Arm Blaster)

Swap Medicine Ball Close Grip Push Up For

Cable Triceps Pushdown (v-bar)

EZ-Bar Skullcrusher

Triceps Dip

Medicine Ball Close Grip Push Up — Frequently Asked Questions

How do you 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. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Medicine Ball Close Grip Push Up work?

The Medicine Ball Close Grip Push Up primarily targets the triceps. It is classified as a arms exercise and is performed with medicine Ball.

How many sets and reps of the Medicine Ball Close Grip Push Up should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Medicine Ball Close Grip Push Up good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Medicine Ball Close Grip Push Up?

Try the Cable Triceps Pushdown (v-bar), EZ-Bar Skullcrusher or the Triceps Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Medicine Ball Close Grip Push Up the same as the close grip medicine ball push up?

Yes. The Medicine Ball Close Grip Push Up is also commonly called the close grip medicine ball push up. Different gyms and training programs label it differently, but "close grip medicine ball push up" refer to this same movement.