Medicine-Ball Plyometric Push-Up
Explosive push-ups with a medicine ball! Develop upper body power and coordination in this challenging plyometric exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start in a push-up position with one hand on the medicine ball and the other on the floor. Ensure that your hands are slightly wider than shoulder-width apart, feet together or slightly apart for stability, and your body in a straight line from head to heels.
2. Lower your body toward the floor with control, bending your elbows and keeping your core engaged.
3. Explosively push up from the bottom position, driving through both hands to lift your upper body off the ground.
4. As you push up, quickly switch the position of your hands, moving the hand that was on the medicine ball to the floor, and the other hand onto the medicine ball.
5. Land softly with the alternate hand on the medicine ball, absorbing the impact through your arms and chest, and immediately lower yourself into another push-up.
6. Continue alternating the medicine ball from one hand to the other with each rep, maintaining a quick and explosive movement.
7. Perform for the desired number of repetitions and sets, ensuring to maintain proper form throughout the exercise.
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