Single Arm Push-Up (Medicine Ball)

An advanced push-up variation with one hand on a medicine ball, significantly increasing chest, shoulder, and core demands while developing anti-rotation stability.

Instructions

1. Begin in a plank position with one hand on a medicine ball and the other hand on the floor.
2. Lower your body by bending your elbows, keeping them at approximately 45 degrees from your torso.
3. Lower until your chest nearly touches the medicine ball or floor level.
4. Push through your hands to drive yourself back to the starting position.
5. Maintain a straight line from your head through your heels; resist rotation.
6. Complete reps on one side, then switch hand positions.

Tips

• This is an advanced movement; master traditional push-ups first.
• Maintaining core stability and preventing rotation is critical.
• Keep your glutes engaged to prevent sagging hips.
• The medicine ball may roll; use a slightly deflated or larger ball for stability.
• Lower yourself in a controlled manner to maintain equilibrium.
• This develops significant chest, shoulder, and anti-rotation core strength.