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

( Medicine ball push-up )

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Name of exercise  AROM shld push-up w/Medicine Ball
Other names of exercise Medicine ball push-up
Description of exercise The medicine ball push-up exercise is a variation of the traditional push-up that incorporates the use of a medicine ball. This exercise targets the chest, shoulders, arms, and core muscles. To perform this exercise, start in a plank position with your hands on the medicine ball. Lower your body towards the ground by bending your elbows, keeping your body in a straight line. Push back up to the starting position, using the medicine ball to stabilize your body. This exercise adds an element of instability, making it more challenging and engaging for the muscles. It also helps improve balance, coordination, and overall upper body strength.
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 hands on ball, elbows bent, as shown.
  • Push up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, 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 Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Increased upper body strength
  • Improved core stability
  • Enhanced balance and coordination
  • Engages multiple muscle groups
  • Can be modified for all fitness levels
  • Builds explosive power
  • Can be used for both strength and cardiovascular training
  • Helps develop muscular endurance
  • Can be done with minimal equipment
  • Can be incorporated into a variety of workout routines.

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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 push-ups should be avoided if you have any shoulder or wrist injuries, as this exercise puts a lot of strain on these areas. It is also not recommended for beginners or those with weak upper body strength, as the added weight of the medicine ball can increase the risk of injury. Additionally, if you have any back or core issues, this exercise may put too much stress on these areas and should be avoided. It is important to listen to your body and consult with a fitness professional before attempting this exercise to ensure it is safe for your individual fitness level and any pre-existing conditions.

    • 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 stable and non-slip surface to perform the exercise
  • Keep the core engaged throughout the movement
  • Maintain proper form and alignment
  • Start with a lighter weight medicine ball and gradually increase as needed
  • Avoid locking the elbows at the top of the push-up
  • Keep the neck and spine in a neutral position
  • Breathe properly, exhale on the way up and inhale on the way down
  • Do not let the medicine ball roll away from you
  • Stop the exercise if you feel any pain or discomfort.

    • Helpful in Diseases

  • Muscle weakness
  • Osteoporosis
  • Coronary artery disease
  • Chronic obstructive pulmonary disease (COPD)
  • Rheumatoid arthritis

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    Frequently asked questions

     

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