Push up (on stability ball)

Description

How to Do Push up (on stability ball)

1. 1
   Setup

   Begin in a high plank position with your hands placed shoulder-width apart on top of a stability ball, fingers pointing forward.

2. 2
   Setup

   Extend your legs straight behind you, balancing on the balls of your feet, ensuring your body forms a straight line from head to heels.

3. 3

   Inhale as you slowly lower your chest towards the stability ball by bending your elbows, keeping them tucked close to your torso.

4. 4

   Descend until your chest is just above the ball, maintaining a rigid plank position without letting your hips sag or pike upwards.

5. 5

   Exhale and powerfully push through your hands to extend your arms, returning to the starting high plank position while maintaining control of the ball.

Tips

• Actively brace your core and glutes throughout the entire movement to maintain a stable body line and prevent your hips from dropping.
• Focus on a controlled, slow descent to maximize time under tension and enhance muscle activation in your chest and triceps.
• Keep your elbows pointing slightly backward and tucked relatively close to your body (around 45 degrees) to optimize chest engagement and protect your shoulders.

Common Mistakes

• ×Allowing your hips to sag towards the floor indicates a weak core; fix this by actively engaging your glutes and abdominals to maintain a straight body line.
• ×Letting your elbows flare out to the sides can strain your shoulder joints; fix this by consciously keeping your elbows tucked in closer to your torso.
• ×Losing control of the stability ball due to excessive speed; fix this by performing the movement slowly and deliberately, focusing on core stabilization and balance.