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Medicine Ball Exercises for Upper Body Strength and Power

January 14, 2023 3 min read

Medicine Ball Exercises for Upper Body Strength and Power

When it comes to fitness and strength training, there are few pieces of equipment that provide as much versatility as the medicine ball. Medicine ball exercises are an excellent way to build upper body strength and power, and they can also be used for conditioning, agility drills, and core work. In this article, we’ll take a look at some of the best medicine ball exercises for upper body strength and power.

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Single-Arm Push Press

The single-arm push press is a great exercise for building explosive power in the upper body. To perform the exercise, start with the medicine ball held in one hand at shoulder height. Keep your elbow close to your side and drive the medicine ball upward, pressing it overhead. As you press, extend your legs to help generate additional power. Lower the ball back down to shoulder level, and repeat the motion on the other arm.

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Medicine Ball Slams

Medicine ball slams are a great way to work the entire upper body while increasing power and explosiveness. Start by holding the ball up over your head, then forcefully throw it down onto the ground. As you slam the ball, make sure to drive through your legs and hips, and use your core to generate power. Make sure to catch the ball before it bounces too far away and repeat the motion.

Chest Passes

Chest passes are another excellent exercise for developing upper body strength and power. To perform this exercise, stand facing a wall or partner and hold the medicine ball at chest level. Quickly extend your arms and throw the ball at the wall or your partner. Catch the ball after it rebounds off of the wall or is thrown back, and repeat the motion. Make sure to keep your arms extended throughout the exercise to maximize power.

Lateral Chest Passes

Lateral chest passes are a variation of the standard chest pass. This exercise is performed by standing sideways to the wall and throwing the medicine ball from one side of your body to the other. Make sure to keep your arms extended during the exercise and use your core muscles to generate power. When done correctly, this exercise is an effective way to improve lateral strength and power.

Medicine Ball Woodchops

Medicine ball woodchops are a great exercise for developing rotational power in the upper body. To perform this exercise, start with the ball held in both hands at shoulder height. Rotate the ball diagonally across your body and bring it down towards the opposite hip. Make sure to keep your arms extended throughout the exercise and use your core to generate power. Reverse the motion and bring the ball back up to shoulder height, and repeat the motion.

Medicine Ball Push-Ups

This exercise combines a traditional push-up with the added challenge of a medicine ball. Place the medicine ball underneath one hand, and perform a push-up on the ball. Make sure to keep your body in line and your core engaged throughout the exercise. Once you complete the push-up, switch hands and repeat the motion. This exercise is an excellent way to increase upper body strength and stability.

Overhead Throws

Overhead throws are a great exercise for developing full body power. To perform this exercise, start with the medicine ball held overhead with both hands. Quickly throw the ball forward and catch it as it bounces back to you. Make sure to keep your arms extended and your core engaged throughout the exercise. You can also perform this exercise against a wall or with a partner.

Medicine ball exercises are an excellent way to develop upper body strength and power. The exercises outlined above are just a handful of the many that can be done with a medicine ball. With proper form and technique, these exercises can help you to become stronger and more powerful. So grab a medicine ball and get to work!