One ball, narrow hands, and your triceps and chest scream.
Hands close on the ball means elbows stay tight, that is what hammers your triceps.
The Medicine Ball Push Up is a Chest-first movement, with Triceps, Shoulders working as the supporting cast. Track it consistently and you'll see exactly how it feeds your chest volume for the week.
The Medicine Ball Push Up primarily works the Chest with Triceps, Shoulders assisting.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
