Weighted Swiss Ball Push-up
Muscle Groups: Chest, Shoulders
Weighted 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 Weighted Swiss Ball Push-up with proper form and technique.
- 1
Begin in a push-up position with your hands on the floor, slightly wider than shoulder-width apart.
- 2
Place your shins or feet on top of a Swiss ball, ensuring your body forms a straight line from head to heels.
- 3
Have a weight plate or similar resistance placed securely on your upper back, between your shoulder blades.
- 4
Engage your core and glutes to stabilize your body and the Swiss ball.
- 5
Inhale as you bend your elbows, lowering your chest towards the floor.
- 6
Keep your elbows tucked slightly towards your body as you descend.
- 7
Lower until your chest is just above the floor, or as deep as comfortable while maintaining good form.
- 8
Exhale and push through your hands to extend your arms, returning to the starting position.
- 9
Maintain a straight body line throughout the movement, keeping your core tight and the Swiss ball stable.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
