Weighted Swiss Ball Push-up Plus
Muscle Groups: Chest, Shoulders
Weighted Swiss Ball Push-up Plus focuses on Chest, Shoulders, with Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Push-up Plus with proper form and technique.
- 1
Begin in a plank position with your hands placed on a Swiss ball, slightly wider than shoulder-width apart, and your feet extended behind you.
- 2
Ensure your body forms a straight line from head to heels, and if using a weight, have it securely placed on your upper back.
- 3
Bend your elbows and slowly lower your chest towards the Swiss ball, keeping your core engaged and your body straight.
- 4
Push through your hands to extend your arms and lift your body back up to the starting plank position.
- 5
At the top of the movement, push your hands further into the ball, protracting your shoulder blades and slightly rounding your upper back to elevate your torso higher.
- 6
Control the movement as you relax your shoulders slightly to return to the standard plank position, ready for the next repetition.
Secondary Muscles
While Weighted Swiss Ball Push-up Plus 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 Weighted Swiss Ball Push-up Plus, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball Push-up Plus, 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.
