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Medicine Ball Single-Arm Push-Off

This is an excerpt from Functional Training by Juan Carlos "JC" Santana.

Details and Benefits

  • Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
  • Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players


Starting Position

  • Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
  • Make sure your shoulders are parallel to the ground at all times.


Movement

  • Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
  • Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
  • Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
  • Repeat the single-arm push-off on the left arm for desired repetitions.
  • Perform on both arms.


Figure 5.7 MB single-arm push-off: starting position; lower body to ground; push up until right arm is off the ground and left arm is locked out.

Figure 5.7 MB single-arm push-off: starting position; lower body to ground; push up until right arm is off the ground and left arm is locked out.

Figure 5.7 MB single-arm push-off: starting position; lower body to ground; push up until right arm is off the ground and left arm is locked out.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.

Learn more about Functional Training.