Medicine Ball Close Grip Push Up

tricepsupper armsmedicine ball

Learn how to do the Medicine Ball Close Grip Push Up with proper form and technique. This medicine ball exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Medicine Ball Close Grip Push Up exercise demonstration showing proper form

How to Do the Medicine Ball Close Grip Push Up

Follow these steps to perform the Medicine Ball Close Grip Push Up with correct form:

  1. 1Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
  2. 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  3. 3Push back up to the starting position, fully extending your arms.
  4. 4Repeat for the desired number of repetitions.

Medicine Ball Close Grip Push Up Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
medicine ball
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Medicine Ball Close Grip Push Up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Medicine Ball Close Grip Push Up work?

The Medicine Ball Close Grip Push Up primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Medicine Ball Close Grip Push Up?

The Medicine Ball Close Grip Push Up requires medicine ball. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Medicine Ball Close Grip Push Up with proper form?

Start by Start in a high plank position with your hands on the medicine ball, shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push back up to the starting position, fully extending your arms. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Medicine Ball Close Grip Push Up?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Medicine Ball Close Grip Push Up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Medicine Ball Close Grip Push Up best for?

The Medicine Ball Close Grip Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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