Swiss Ball Push-Ups

Swiss Ball Push-Ups are a chest exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps, shoulders, and core stabilizers.

Equipment

Exercise Rating

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Stretch
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Introduction

The Swiss Ball Push-Up is a dynamic and challenging variation of the traditional push-up that incorporates the use of a Swiss ball to enhance core stability, balance, and overall muscle engagement. By performing push-ups with your hands placed on a Swiss ball, you introduce an element of instability that requires greater activation of the stabilizing muscles in your shoulders, chest, and core. This exercise not only targets the pectoral muscles, triceps, and anterior deltoids but also engages the deep core muscles, making it an excellent choice for those looking to improve functional strength and coordination. Ideal for intermediate to advanced fitness enthusiasts, the Swiss Ball Push-Up is a versatile addition to any strength training or hypertrophy-focused workout regimen.

Execution

How to Perform Swiss Ball Push-Ups

Setup

  1. Place a Swiss ball on a flat, stable surface.
  2. Kneel down in front of the Swiss ball and place your hands on the ball, shoulder-width apart.
  3. Extend your legs behind you, coming into a plank position with your toes on the ground and your body in a straight line from head to heels.
  4. Engage your core to maintain stability and balance.

Execution

  1. Inhale as you slowly lower your chest towards the Swiss ball by bending your elbows. Keep your body in a straight line and avoid sagging your hips.
  2. Continue lowering until your chest is just above the ball or as far as your range of motion comfortably allows.
  3. Exhale as you push through your palms to extend your elbows and return to the starting plank position.
  4. Maintain control and balance throughout the movement, ensuring the Swiss ball remains stable.

Finishing

  1. After completing your desired number of repetitions, carefully lower your knees to the ground.
  2. Remove your hands from the Swiss ball and sit back on your heels to rest.

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