Swiss Ball Push-up
Muscle Groups: Chest, Shoulders
Swiss Ball Push-up focuses on Chest, Shoulders, with Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Push-up with proper form and technique.
- 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.
Secondary Muscles
While Swiss Ball Push-up primarily targets Chest, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Swiss Ball Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
