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Exercise of the Week – One Arm Medicine Ball Push Up

Target Muscles:  Chest (Pecs), Shoulders (Deltoids), Arms (Triceps) and Core (Abdominals).

One Arm Medicine Ball Push Up 01 - Pro:Kinesis Personal Training, High Wycombe

Start by placing one hand centrally on your medicine ball whilst kneeling on the floor. Extend your body slowly out into the beginner’s press up position, with your hands shoulder width apart, and shoulders directly above your hands and the ball, as shown.

One Arm Medicine Ball Push Up 02 - Pro:Kinesis Personal Training, High Wycombe

Keeping your body straight, and ensuring you keep your balance, slowly bend your elbows so that your chest lowers until you get to the level of the medicine ball. Then straighten your arms and return to the start position with your elbows extended.

Repetitions: 8-12

Sets: 2-4

An advance on the standard press up, providing an increased range of motion and a greater challenge for a fabulous upper body workout. Passing the ball from hand to hand after each repetition and alternating the movement helps get the most out of this exercise. Balancing on the ball gets your core stabilisers  involved to a greater degree, and by varying your hand position or changing your legs into the normal press up position on your toes, gives you the ability to vary this even further.