Medicine Ball Close Grip Push-up

tricepsupper armsmedicine ball

Matutunan kung paano gawin ang Medicine Ball Close Grip Push-up nang may tamang form at technique. Ang medicine ball exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Chest, Shoulders.

Medicine Ball Close Grip Push-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Medicine Ball Close Grip Push-up

Sundin ang mga hakbang na ito para maisagawa ang Medicine Ball Close Grip Push-up nang may tamang form:

  1. 1Magsimula sa mataas na plank na nakalagay ang mga kamay sa medicine ball, nakabukas sa lapad ng balikat.
  2. 2Ibaba ang katawan patungo sa lupa sa pamamagitan ng pagtekuk ng mga siko, pinapanatili silang malapit sa mga gilid.
  3. 3Itulak pabalik sa simula, buong-buong iniunlad ang mga braso.
  4. 4Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Medicine Ball Close Grip Push-up

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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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Medicine Ball Close Grip Push-up?

Ang Medicine Ball Close Grip Push-up ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Chest, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Medicine Ball Close Grip Push-up?

Ang Medicine Ball Close Grip Push-up ay nangangailangan ng medicine ball. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Medicine Ball Close Grip Push-up nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa mataas na plank na nakalagay ang mga kamay sa medicine ball, nakabukas sa lapad ng balikat. Ibaba ang katawan patungo sa lupa sa pamamagitan ng pagtekuk ng mga siko, pinapanatili silang malapit sa mga gilid. Itulak pabalik sa simula, buong-buong iniunlad ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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