We all know the feeling—after a few weeks of getting into your arm workout, you notice that you no longer feel the burn or see the improvements. You’ve plateaued after getting stuck in an arm “rut” of the same exercises over and over. It’s time to incorporate a few new arm exercises into your routine, all with one piece of equipment: the medicine ball.
Exercise 1: Shoulder Extensions
Start standing with both arms straight, holding the medicine ball behind your back. Stand up straight, pinch your shoulder blades together and raise the ball off your back as high as you can while keeping your arms straight. Hold for one second and lower slowly. The number of reps will vary based on the weight of the medicine ball, but try doing 3 sets of as many as you can. Not only will this exercise work your triceps and posterior deltoids, it will also engage your upper back.
Exercise 2: Bicep Curl to Shoulder Press
This exercise will be done one arm at a time. Begin by standing with feet shoulder width apart, one hand on your hip, and the other arm straight by your side. Hold the medicine ball in the straight arm. Keeping your elbow tucked in by your side, start with a bicep curl. From here, lift the ball up overhead. Lower the ball back to shoulder height and then straighten the arm back down to your side. This exercise allows you to combine a bicep curl with a shoulder press, all while stabilizing with your core. For a full body variation, try a squat while performing the shoulder press portion of the exercise. See if you can do 3 sets of 10 reps on each side.
Exercise 3: Wall Ball Throws
For this exercise, start facing a wall, about 3-4 feet away. Hold the medicine ball overhead with both hands. Keeping your elbows close to your head, bend your arms to lower the ball behind your neck. Quickly throw the ball against the wall. Bend your elbows again as the ball is bouncing back to you so that you are ready to throw the ball right as you catch it. Play around with this exercise by varying your speed, the weight of your ball, and distance from the wall in order to find a rhythm that works for you. Instead of doing a number of reps for this exercise, try to do as many as you can in 30 seconds. Repeat 3 times.
Exercise 4: Alternating Medicine Ball Pushups
Start this exercise in a pushup position with both hands on the medicine ball. Shift your weight onto your left hand while reaching your right hand about two feet to the right of the ball. Do one pushup in this position. Return your right hand to the ball and continue this pattern by reaching the left hand two feet to the left and doing a pushup. Try 3 sets of 10 (5 on each side). This exercise will do a great job of toning your arms and you will likely feel the effects in your chest and core as well!
The medicine ball is a great tool to incorporate into your arm workout. One of the greatest benefits to using a medicine ball is that it allows you to work on several body parts with each exercise. While these exercises focus on your arms, you will likely feel a burn in your chest, back, core, and even legs. Get creative with variations of these exercises, adding a squat during the shoulder press or a jump during your wall ball throw. Take charge of your workout and never get stuck in an arm “rut” again!