Push up (on stability ball)

Description

How to do Push up (on stability ball)

1. 01
   Setup

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

2. 02
   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. 03

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

4. 04

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

5. 05

   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.