Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Alternating Single-Arm Med Ball Push-Up, an upper body exercise that develops chest and core strength.

Who’s Doing It

• Steve Nash, NBA Guard

Muscular Benefits

• Increases chest, shoulder and arm strength, including the pecs, delts and triceps
• Improves shoulder and core stability

Sports Performance Benefits

• Develops full range of chest strength, necessary for functional movement in sports, such as using hands to block an opponent
• Fosters equal strength between the left and right sides of the body, which helps eliminate power imbalances that could negatively affect performance
• Improves shoulder stability during pushing motions to ensure your joint is strong, stable and ready to cope with the stress of competition

Alternating Single-Arm Med Ball Push-Up Description

• Assume Push-Up position with one hand on med ball
• Perform Push-Up until both arms are straight
• Roll med ball to other hand; perform push-up
• Continue in alternating fashion for specified reps

Sets/Reps: 1×12, 1×10

Coaching Points

• Keep core and glutes tight
• Lower until ball touches shoulder area
• Pass ball to upper hand at top of Push-Up

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.