How to Do
How to Do Medicine Ball Plyo Push Up
The medicine ball plyo push up should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the medicine ball plyo push up.
Beginning
Beginning Medicine Ball Plyo Push Up
1. Begin with a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
2. Prepare for this motion by keeping a lengthened position in the body.
Movement
Medicine Ball Plyo Push Up Movement
1. This movement involves a wide push up followed by a plyometric (rapid repetition of) narrow push-up on the medicine ball.
2. Start with the medicine ball under the chest and hands slightly wider than shoulder width (as shown).
3. Perform an explosive plyometric push up (so that your hands leave the ground).
4. Once in the air, quickly move hands to the medicine ball and perform a narrow plyometric push-up.
5. Repeat back and forth for the desired number of reps.
6. Watch for hiking at the hip or a sway in the lower back as these may be indications of fatigue.
Benefits
Medicine Ball Plyo Push Up Benefits
Pushups are a more advanced workout that works your chest, triceps, abdomen, and shoulders. To make the exercise more strenuous and forceful, a "jumping" aspect is incorporated to this sort of pushup. Plyometric pushups can help you lose weight and gain muscle.
Exercise Aliases
How to do a push up, exercise push up variations, medicine ball push up.
