Narrow Push-Up on Exercise Ball

Description

How to do Narrow Push-Up on Exercise Ball

1. 01
   Setup

   Begin in a high plank position with your shins or feet resting on the exercise ball, hands on the floor directly under your shoulders with a narrow grip.

2. 02
   Setup

   Ensure your body forms a straight line from head to heels, engaging your core and glutes to maintain stability on the ball.

3. 03

   Inhale as you slowly bend your elbows, keeping them tucked close to your body, lowering your chest towards the floor.

4. 04

   Continue lowering until your chest is just above the floor or you feel a deep stretch in your triceps and chest.

5. 05

   Exhale forcefully as you push through your palms to extend your arms, returning to the starting high plank position while maintaining core engagement.

Tips

• Keep your elbows tucked tightly against your sides throughout the movement to maximize triceps activation and minimize shoulder strain.
• Actively squeeze your glutes and brace your core to prevent your hips from sagging or rising too high, ensuring a stable platform.
• Perform the movement slowly and with control, especially during the lowering phase, to fully engage the target muscles and enhance stability.
• Focus on driving through the heels of your hands, imagining pushing the floor away from you, to recruit more triceps and chest fibers.

Common mistakes

• Flaring elbows out to the sides reduces triceps engagement and places undue stress on the shoulder joints; keep elbows tucked in tight to your torso.
• Allowing hips to sag or pike upwards indicates a loss of core stability; maintain a rigid, straight line from head to heels by bracing your abs and glutes.
• Not achieving a full range of motion by stopping short of lowering your chest close to the floor limits muscle activation; aim for your chest to be just above the ground.