Push-up (one arm on stability ball)
The push-up (one arm on stability ball) is a challenging variation of the classic push-up exercise that targets your chest, shoulders, triceps, and core muscles. By performing this exercise on a stability ball, you introduce an element of instability, which forces your body to engage additional muscle fibers to maintain balance and control throughout the movement. To perform the push-up (one arm on stability ball), start by kneeling on the ground with a stability ball in front of you. Place one hand on top of the ball, positioning it slightly wider than shoulder-width apart. Extend your legs behind you, balancing on your toes, so that your body forms a straight line from head to heels. Make sure to keep your core engaged throughout the exercise. Once you're in the starting position, begin the exercise by slowly lowering your upper body towards the ground while keeping your elbow close to your body. Pause briefly when your chest is just above the stability ball, and then push through your palm to extend your arm back to the starting position. Be sure to maintain control and stability throughout the movement. Adding the stability ball to the one-arm push-up not only increases the activation of your chest, shoulders, and triceps but also challenges your core muscles to work harder to maintain balance. Keep in mind that this exercise requires a certain level of upper body strength, so it's important to have a solid foundation with regular push-ups and core strengthening exercises before attempting this variation. Incorporating the push-up (one arm on stability ball) into your workout routine can help improve your upper body strength, stability, and overall muscular endurance. As with any exercise, it's crucial to maintain proper form and gradually increase the difficulty to avoid injury and maximize results.
- Start by placing a stability ball on the floor.
- Position yourself facing down with your hands on the floor and the ball under one of your hands.
- Extend your legs straight behind you with your toes on the floor, supporting your body weight on your toes and the hand on the ball.
- Your body should be in a straight line from head to toe.
- Engage your core muscles and keep your back straight throughout the exercise.
- Slowly lower your body by bending your elbow and keeping your arm close to your torso.
- Lower yourself until your chest is just above the floor or until you reach a comfortable position.
- Push yourself back up to the starting position by extending your elbow.
- Repeat the exercise for the desired number of repetitions and then switch the stability ball to the other hand.
Tips & Tricks
- Focus on core stabilization by engaging your abs and glutes throughout the movement.
- Maintain proper form by ensuring that your shoulder, hip, and ankle are in a straight line.
- Start with a stable surface and gradually progress to performing the exercise on a stability ball.
- To target your chest and triceps more, place your hand closer to the center of the ball.
- Challenge your stability and strength by lifting one leg off the ground while performing the exercise.
- Breathe out as you push up and breathe in as you lower yourself down to maximize efficiency.
- Avoid arching your lower back or rounding your shoulders; keep a neutral spine position.
- Warm up your upper body with dynamic stretches and mobility exercises before attempting this exercise.
- To progress further, add resistance by using a weighted vest or placing your feet on an elevated surface.
- Listen to your body and take breaks if needed; gradual progression is key to avoid injury.