Bodyweight

Med Ball One Arm Elevated Push Up

The Med Ball One Arm Elevated Push Up, an advanced routine, targets chest muscles and enhances balance and stability. Ideal for strength training, providing a full body workout.
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Med Ball One Arm Elevated Push Up instructions
Step-by-step instructions
1
Kneel on the floor and position a medicine ball next to your right hand.
2
Place your right hand on top of the medicine ball while your left hand remains flat on the floor.
3
Walk your feet back and raise your body into a high plank position, keeping your body straight like a board.
4
Bend your elbows and lower your body towards the floor for a push up. Keep your body straight and avoid letting your lower back dip.
5
Push your body back up to the original position and repeat for the specified number of reps, then switch to the other side.
Kneel on the floor and position a medicine ball next to your right hand.
Place your right hand on top of the medicine ball while your left hand remains flat on the floor.
Walk your feet back and raise your body into a high plank position, keeping your body straight like a board.
Bend your elbows and lower your body towards the floor for a push up. Keep your body straight and avoid letting your lower back dip.
Push your body back up to the original position and repeat for the specified number of reps, then switch to the other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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