Narrow Push-Up on Exercise Ball

Description

How to Do Narrow Push-Up on Exercise Ball

1. 1
   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. 2
   Setup

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

3. 3

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

4. 4

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

5. 5

   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.