Single Arm Elevated Medicine Ball Push-Up
In SetGrip: Medicine Ball Push-Up (Single Arm Elevated)
- Primary musclePectorals
- EquipmentMedicine Ball
- DifficultyAdvanced
- TypeCompound · Push
Staggering one hand up on a medicine ball while the other presses from the floor loads the two arms unevenly: the floor-side pec works through a longer range while the raised arm fights the ball's roll. Switch sides halfway through each set so the asymmetry evens out.
How to do the Single Arm Elevated Medicine Ball Push-Up
- Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Secondary
- Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without medicine ball
Frequently asked questions
What muscles does the Single Arm Elevated Medicine Ball Push-Up work?
The Single Arm Elevated Medicine Ball Push-Up primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Single Arm Elevated Medicine Ball Push-Up good for beginners?
Not as a starting point. The Single Arm Elevated Medicine Ball Push-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Single Arm Elevated Medicine Ball Push-Up?
If you cannot do the Single Arm Elevated Medicine Ball Push-Up, try the Archer Push-Up, the Clock Push-Up or the Superman Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Elevated Medicine Ball Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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