The are a variation of traditional push-ups where the hands are placed on a stability ball, elevating the upper body. This exercise targets the chest, shoulders, and triceps while improving core stability and strength.
Step by Step Guide
- Begin with your body in a straight, prone position. Feet on the ground and hands on the ball, holding yourself up with arms extended.
- Lower yourself down by bending at the elbows until your chest barely touches the ball.
- Pause, then slowly extend your arms to return to the starting position.
- Be sure to breathe in as you lower yourself down and breathe out as you push up off the ball.
Tips
Hand placement variations will affect the muscles used. A closer grip will target your inner chest and triceps, while a regular grip will focus more on your chest muscles. Keep your core tight throughout the exercise to stabilise your body and prevent your back from arching. If you are a beginner, you can perform the exercise on a more stable surface until you feel comfortable using the stability ball.
Benefits
Stability ball incline push-ups are an effective exercise for building upper body strength, particularly in the chest, shoulders, and triceps. Additionally, using the stability ball actively engages the core and enhances balance and coordination. This exercise also offers the ability to adjust intensity based on hand placement, allowing for more targeted focus on different muscle areas.
Prevention
To avoid injury, it is crucial to maintain good form during the exercise. Ensure your feet are securely placed on the ground and your arms control the movement. Avoid letting your elbows flare out too much, as this could place undue stress on your shoulders. If you experience pain or discomfort in your shoulders or wrists, stop the exercise and reassess your technique.
