Home > Strength Training for Wakeboarding, Wakeboard Workout Wednesday, Wakeboarding Exercises, Wakeboarding Fitness > Wakeboard Workout Wednesday #10 – Medicine Ball Push-Ups

Wakeboard Workout Wednesday #10 – Medicine Ball Push-Ups

This week’s Wakeboard Workout Wednesday is the medicine ball push-up.  This is an advanced exercise so make sure that you only perform it if you can already perform multiple sets of 15 or more push-ups.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

To begin medicine ball push-ups, place your left hand on the medicine ball and your right hand on the floor.  With your arms fully extended and your ankles, hips, and shoulders in a straight line (a regular starting push-up position) slowly lower yourself as close as you can to the ground making sure your elbows bend to at least 90 degrees.  When your elbow are at 90 degrees or less, push through both palms and extend your elbows back up the starting position.

That is 1 repetition.  Perform half of your reps with the medicine ball under your left hand, and the other half of the repetitions with the medicine ball under your right hand.  Keep in mind that the elbow of the hand that is on the ball may NOT reach full extension.

 Perform 3-4 sets of at least 16 repetitions (8 on each side.)

In order to make the exercise a little easier, you can start with your knees on the ground in a modified push-up position.  You may also widen your feet out closer to shoulder width instead of having them next to each other.  As the exercise becomes easier, move your feet closer in order to put more emphasis on your core.

Medicine ball push-ups are a great strength training exercise for wakeboarding because it will work your chest, core, triceps, shoulders, and shoulder stability.  The shoulder stability of this exercise is a great benefit to preventing injuries in wakeboarding in case you ever get caught with your wakeboard handle in the wrong or an awkward place.

Try out the medicine ball push-ups and let me know what the maximum number of reps is that you can perform in 1 set.

Roger Ernst II, CSCS

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