Push-up Medicine Ball

pectoralschestmedicine ball

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

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

Paano Gawin ang Push-up Medicine Ball

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

  1. 1Magsimula sa high plank na posisyon na nakalagay ang mga kamay sa medicine ball, sa lapad ng balikat.
  2. 2I-engage ang core at ibaba ang katawan patungo sa lupa sa pamamagitan ng pagbaluktot ng mga siko, pinapanatiling tuwid ang likod.
  3. 3Itulak ang mga palad para abutin ang mga braso at bumalik sa simula.
  4. 4Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Push-up Medicine Ball

Primary

pectorals

Secondary

tricepsshoulderscore

Exercise Details

Equipment
medicine ball
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

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 Push-up Medicine Ball?

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

Chest 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 Push-up Medicine Ball?

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

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

Ang Push-up Medicine Ball 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 Push-up Medicine Ball nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa high plank na posisyon na nakalagay ang mga kamay sa medicine ball, sa lapad ng balikat. I-engage ang core at ibaba ang katawan patungo sa lupa sa pamamagitan ng pagbaluktot ng mga siko, pinapanatiling tuwid ang likod. Itulak ang mga palad para abutin ang mga braso at bumalik sa simula. 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 Push-up Medicine Ball?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Push-up Medicine Ball?

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 Push-up Medicine Ball best for?

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

I-track ang Push-up Medicine Ball sa Cora

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