Exercise Guide

Push-up On Exercise Ball

Pectoralis Major, Serratus Anterior
Triceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids
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required:Exercise Ball
Variations available (17)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

General And Specifics

  • the difficulty of this chest exercise is the missing stability of the gym ball, which activates many stabilizing muscles to keep the balance
  • furthermore, the Rotator cuff and the musculature of the shoulder blades are required
  • bring some strength along for this exercise, to profit from the advantages of the exercise

Starting Position

  • place the hands shoulder width apart on the gym ball
  • stretch the legs backwards, until your body is in the push-up position
  • the feet are on their balls
  • your body is in a line from head to toe

Correct Execution

  • brace the body to remain stable
  • bend the arms slowly, until your chest touches the ball
  • try to hold the hip in line to the rest of the body
  • hold the final position for a moment
  • stretch the arms and come back to the starting position, keep the balance
  • do this repeatedly

tips for the workout

  1. ease it by exercising on your knees
  2. put on a filled backpack to impede it
  3. alternatively, change the position of the ball
  4. you also can use two gym balls if possible, one under the hands, the other below the shins
Suggestions for this exercise?!

Related exercise lists:

Strength Training With Exercise Ball, Exercise Ball, Pecs, Chest, Strength