Alternating Push-up (Medicine Ball)
The Alternating Push-up (Medicine Ball) is a dynamic upper-body exercise that builds chest strength, core stability, and explosive power. By switching hands on and off the medicine ball, it increases the range of motion and challenges coordination more than a standard push-up.
Since this is a plyometric and stability-focused movement, fatigue management is critical. Our AI analyzes your daily HRV and recovery status to determine if your central nervous system is ready for the explosive coordination this exercise requires. By tracking RPE and drop-offs in performance intensity across sets, the app can suggest real-time volume adjustments to prevent form breakdown that could lead to wrist or shoulder strain.
Form Cues
- Brace your core tightly to prevent hip rotation during the switch.
- Explode off the bottom to facilitate a smooth hand transition.
- Land softly with your elbow slightly bent to absorb impact.
- Keep your elbows tucked at a 45-degree angle from your torso.
- Squeeze your glutes to maintain a straight line from head to heels.
- Don't let your hips sag toward the floor.
- Don't flare your elbows out fully to the sides.
- Don't roll the ball recklessly; ensure a stable hand placement.
- Don't shrug your shoulders up toward your ears.
- Don't hold your breath; exhale as you push up.
Common Mistakes
- Allowing hips to pike or sag
- Unstable hand placement on the ball
- Rushing the transition and losing form
- Flaring elbows excessively wide
- Insufficient depth on the lowering phase
Muscles Worked
This exercise primarily targets the pectorals, with the medicine ball allowing for a deeper stretch on the elevated side. It heavily engages the triceps and anterior deltoids for the pressing motion, while the dynamic hand switch forces the core and obliques to work overtime to stabilize the torso.
Primary
Secondary
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