Medicine ball double push-up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball double push-up )

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Name of exercise  Resist shld push up double w/Medicine Ball
Other names of exercise Medicine ball double push-up
Description of exercise The medicine ball double push-up exercise is a challenging variation of the traditional push-up that targets the chest, arms, and core muscles. To perform this exercise, start in a plank position with your hands on two medicine balls, shoulder-width apart. Lower your chest towards the ground while keeping your elbows close to your sides. As you push back up, simultaneously roll the medicine balls towards each other, bringing your hands closer together. This adds an extra challenge to the push-up as your core muscles must work harder to stabilize your body. This exercise can be modified by using smaller medicine balls or performing the push-up on your knees.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin in push up position with each hand on a ball, as shown.
  • Push up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Depression, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved upper body strength
  • Increased core stability
  • Enhanced balance and coordination
  • Improved muscle endurance
  • Increased shoulder stability
  • Increased range of motion
  • Improved chest and tricep definition
  • Increased explosiveness
  • Improved overall athletic performance
  • Versatile exercise for various fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Medicine ball double push-up exercise is a challenging and effective exercise that targets the chest, shoulders, and triceps muscles. However, there are certain situations where it is best to avoid this exercise:If you have a pre-existing shoulder injury: This exercise puts a lot of strain on the shoulders and can aggravate any existing shoulder injuries. It is best to consult with a doctor or physical therapist before attempting this exercise.
  • If you are a beginner: This exercise requires a strong upper body and core strength. If you are new to working out, it is best to start with simpler exercises and gradually work your way up to the medicine ball double push-up.
  • If you have wrist pain: The push-up position can put a lot of pressure on the wrists, and adding a medicine ball can increase this pressure. If you experience wrist pain during this exercise, it is best to stop and consult with a doctor.
  • If you have lower back pain: The double push-up requires a strong core to maintain proper form. If you have lower back pain or weakness, this exercise may put too much strain on your back and could lead to further injury.
  • If you are fatigued: This exercise requires a lot of energy and concentration. If you are feeling fatigued or have not properly warmed up, it is best to avoid this exercise to prevent injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a proper weight medicine ball
  • Maintain proper form throughout the exercise
  • Keep your core engaged
  • Avoid locking your elbows
  • Breathe properly and consistently
  • Start with a lower number of reps and gradually increase
  • Do not rush through the exercise
  • Take breaks if needed
  • Consult a professional trainer before attempting the exercise

    • Helpful in Diseases

  • Heart disease
  • Obesity
  • Diabetes
  • High blood pressure
  • Osteoporosis
  • Arthritis

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    Frequently asked questions

     

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