This exercise works your triceps (the back of your upper arms), chest muscles, and shoulders all at once.

Because it uses a medicine ball, it makes the push-up harder and more challenging, requiring more effort and building more strength.

The close grip (hands closer together) makes the triceps work even more.

Having to balance on the medicine ball also strengthens your core muscles (your stomach and back). This helps with balance and stability in other activities.

This exercise is good for people of all fitness levels, from beginners to athletes. You can adjust the difficulty by changing how heavy the medicine ball is or how many you do.

Doing medicine ball close-grip push-ups can make you stronger overall and improve your performance in sports or other activities that need upper body strength.

The unstable surface of the medicine ball forces you to use more muscles to stay balanced, which improves your overall body control and coordination.

They make your triceps stronger. Because your hands are close together, your triceps work harder to push you up.

They improve your balance and core strength. The instability of the medicine ball forces your core muscles to work to keep you steady.

They work your chest muscles more. This variation makes your chest muscles work harder compared to a regular push-up.

They help you get stronger for everyday life and sports. The movement is similar to actions you do in many activities and sports, making you stronger in real-world situations.

Overall, this exercise is a good way to build muscle and get better at endurance. It's a useful addition to any workout routine.

Hand Position: Kneel down and put your hands on the ball, closer together than shoulder-width apart. Make sure your hands are comfortably placed and stable.

Body Straight: Extend your legs backward so your body is in a straight line, from your head to your heels. Imagine a straight plank, but on a ball.

Go Down: Slowly lower your chest towards the medicine ball by bending your elbows. Breathe in as you go down. Keep your body straight – don't let your hips sag.

Push Up: Push yourself back up to the starting position, breathing out as you do so. Use your arms and your core muscles (your stomach muscles) to help you.

Important Tip: Keep your elbows close to your body as you go up and down. This will help you work your triceps (the back of your upper arms) more effectively.

Close-Grip Push-Ups: This is a simple exercise. Keep your hands close together while doing regular push-ups. This focuses more on your triceps (the back of your upper arms). It's easy to do anywhere, anytime.

Dumbbell Push Presses: This exercise uses dumbbells (small weights). You hold a dumbbell in each hand and push them up over your head. Your legs help with the push. This works your shoulders and triceps and makes you stronger overall.

Bosu Ball Push-Ups: A Bosu ball is like half a ball. Doing push-ups on it makes the exercise harder because it's unsteady. This challenges your balance and core muscles (your stomach and back) while also working your chest, shoulders, and triceps.

These exercises all help build upper body strength. Try them out and find what you like best!

Close-Grip Push-Ups: Bring your hands closer together than a regular push-up. This works your triceps (the back of your upper arms) more than your chest. It's easy to do anywhere, anytime.

Medicine Ball Push-Ups: Place your hands on a medicine ball to do push-ups. This makes the exercise harder because you need to keep your balance. It works your chest, shoulders, and triceps, and also strengthens your core (your stomach muscles).

Push-Up to Side Plank: Start with a push-up, then push up to one side, holding a side plank position. This is a more advanced move that really works your core, shoulders, and triceps while improving your balance.

Varying your workouts is important. Doing different exercises helps you build stronger muscles all over and makes your workouts more interesting.

Try these exercises and find what you like best! Remember to listen to your body and stop if you feel any pain.

Problem 1: Elbows sticking out. This means your triceps (the back of your upper arm) aren't working as hard as they should. Keep your elbows close to your body.

Problem 2: Your hips are sinking down. This puts strain on your back. Keep your body in a straight line, from head to heels.

Problem 3: Not going down far enough. You need to go low enough to really feel the exercise. Try to get your chest close to the medicine ball.

Problem 4: Your neck is hurting. Don't look up or down. Keep your head in line with your body.

This exercise focuses on your triceps, the muscles on the back of your upper arms. Strong triceps are important for many everyday movements and activities.

Doing the exercise correctly is key to getting the most out of it and preventing injuries. Focus on keeping your body straight like a plank, elbows close to your body, and going down slowly and smoothly.

Common mistakes include letting your hips sag or your elbows flaring out. These can strain other muscles and reduce the effectiveness of the exercise on your triceps.

To do a medicine ball close-grip push-up, start by placing your hands shoulder-width apart on the medicine ball. Keep your body straight from head to toe, then lower your chest towards the ball by bending your elbows. Push back up to the starting position.

Adding medicine ball close-grip push-ups to your regular workout routine can improve your overall upper body strength and fitness level. You can gradually increase the number of repetitions or sets you do as you get stronger.

Remember to listen to your body and rest when you need to. If you have any injuries or concerns, talk to a doctor or physical therapist before starting a new exercise program.