Push-Ups With Feet On A Swiss Ball
Differentiation: Mechanics
This variation of a Push-Up is unique from other Feet Elevated Push-Ups because | you are required to balance your feet on a Swiss ball. The ball moves easily. A flat bench is stable. Maintaining balance on the Swiss Ball requires Engaging your core eventually muscles. Engaging your core eventually increases their strength.
Starting Position
To get into starting position, do this...
1) Obtain a exercise ball.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Lie face-down on the floor...
4) ...with your toes on top of the exercise ball.
5) ...and your upper body and head supported by your fully extended arms.
6) Your hands should be palms down and about three feet apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you gradually bend your elbows to lower your upper body toward the floor, keeping your toes stationary on the ball.
3) Touch your chest to the floor and hold this position for a count of one second.
4) Then, exhale as you push your upper body upward...
5) ...until your arms are fully extended.
6) Again, hold this position for a count of one second.
7) Then, repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your toes stationary on the ball.
Keep your back, legs and head straight.
Gear Advice
To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use an aid for push-ups when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Harbinger brand Padded Handle Push-Up Bars - which you can order from Amazon dot com. You take this with you to the gym or perform this exercise at home.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Gaiam Balance Ball Beginner Kit (Medium Green) | $10.98 | |
| Harbinger 373500 Padded Handle Push-Up Bars | $16.47 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Be sure to keep the ball from moving during the exercise.