Hey there, it’s time for a new Home Exercise of the Week. This week I have an upper body exercise to show you called the Medicine Ball Side to Side Pushup.
This is a great exercise to work your chest, shoulders, triceps, and core. I’m using a weighted medicine ball for this exercise but if you don’t have one you can use any medium sized ball like a soccer or volleyball. The uneven position targets the muscles from different angles, challenges the core, and increases the intensity for one side. If you find this exercise a little too challenging from the full pushup position, you can drop down to your knees to complete your reps.
Let’s take a look at the key performance points of the Medicine Ball Side to Side Pushup.
start in a full pushup position with your hands wider than your shoulders and in line with your chest with one hand on the ball and one on the floor
descend towards the floor while engaging your abs and glutes (this will keep your back nice and straight)
try to get as close to the floor as you can and once you feel a good stretch in your chest muscles, push back up to the starting position without locking your elbows
from this top position push the ball underneath and across your body to the other hand and now you will repeat the movement for that side while keeping your abs and glutes engaged
if this is too challenging from the full pushup position drop down to your knees to complete your reps but just make sure to keep your hips down
So there you have the Medicine Ball Side to Side Pushup. Try adding this exercise to your upper body or full body routine to add an extra challenge and to hit those muscles a little differently.
Let me know how you do with this one in the comments below or if you have any questions.
The warmer weather is here and HomeBody Group Training is back with more exercises and fun for everyone! Full body functional training using your own body weight and specialized equipment workouts are what’s in store for you this year! There are 3 ongoing outdoor group sessions each week for you to choose from in Kitchener for the spring, summer, and fall of 2014!
Group sessions take place rain or shine in Schaeffer Park located on Bloomingdale Rd. in Kitchener, Ontario. Sessions will be cancelled in the event of a thunder storm.
HomeBody Group Training is for any fitness level as all exercises can be modified to suit your ability. Bring your friends and come join us for some outdoor fitness! Have fun and get in shape at the same time!
I have added a free full body workout for you that can be done at home or at the gym. All that is needed is some dumbbells, a stability ball, and a mat! This full body circuit routine will strengthen all the major muscle groups while giving you an endurance building cardiovascular workout!