Home Exercises Medicine Ball One Arm Pushups

Medicine Ball One Arm Pushups

Exercise Tips

  • Keep your back flat and butt down the entire time
  • Focus on balance

Medicine Ball One Arm Pushups

This exercise targets your middle chest and provides a low to moderate cardio benefit. It also works your biceps.

Muscle Group

Pectoralis Major (Middle Chest), Biceps


1 day a Week to
5 days a Week


Medicine Ball

Cardiovascular Benefit

Low to Moderate

Muscle Group: Pectoralis Major (Middle Chest), Biceps

Equipment: Medicine Ball

Minimum Frequency: 1 day a Week

Maximum Frequency: 5 days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Chest

Starting Position: Get into a pushup position with your legs extended behind you, shoulder width apart and up on your toes. Your wrists should be directly underneath your shoulders. Place one hand on the ground and a medicine ball underneath your other hand.

  1. 1 Exhaling, lower yourself down until your chest touches the ball, bending at the elbows.
  2. 2 Inhale and push back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then put the ball underneath the other hand and repeat motions.