Swiss Ball Push-up
- Primary muscles
- Chest
- Secondary muscles
- Triceps, Shoulders, Abs
- Equipment
- Stability ball
- Movement pattern
- Horizontal Push
Steps
- 1 Kneel on the floor behind a Swiss ball and place your hands on top of the ball, slightly wider than shoulder-width apart, with fingers pointing forward.
- 2 Extend your legs straight back, one at a time, coming into a plank position with your body forming a straight line from head to heels.
- 3 Engage your core and glutes to maintain a stable body position, ensuring your hips do not sag or rise too high.
- 4 Inhale as you bend your elbows, lowering your chest towards the Swiss ball, keeping your elbows pointing slightly back.
- 5 Continue lowering until your chest is close to the ball or your upper arms are parallel to the floor.
- 6 Exhale as you push through your hands, extending your elbows to return to the starting plank position.
- 7 Maintain control and stability on the Swiss ball throughout the upward movement, keeping your body in a straight line.
