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Stability Ball Push Ups Upper Body Workout

Using a stability ball can be a good addition to your workout, thanks to the great balance and coordination that is achieved by performing exercises with a ball.

While the push-up in general is a great exercise to develop upper-body strength and stability, using a ball will take the exercise to a whole new level and help you develop your training even further.

There are some various options to choose between then it comes to the actual exercises, and I’ll describe those I think is best here below:

PUSH-UPS; HANDS ON BALL
A challenging exercise for the stabilizing muscles around the shoulders and the whole upper-body. Naturally activates the core muscles in the abdominal-area as well.

Muscles involved
Triceps brachii, pectoralis major, serratus anterior, deltoids, rectus abdominis, oblique external & internal, and transversus abdominis.

Start position
The usual starting position for push-ups; with your toes on the floor. The hands are placed on the top of the ball.
Start at the bottom position with your chest towards the ball to make it easier to find the balance.

Performance
1. Push yourself back up by straightening your elbows. Make sure to tighten the core-muscles all the time to keep the body straight.
2. Go all the way up to the top, until the arms are fully extended.
3. Lower slowly down until the chest is towards the ball again.

Remember
Tighten your stomach; never let your back arch down.
Keep your neck in line with the rest of the spine: look at the floor.

More difficult
Keep your hands closer together as well as the feet; will require more balance.

Easier
Your feet wider apart to reduce the need for balance.

REVERSED PUSH-UPS ON BALL
As regular push-ups but these will put a lot more stress on the abdominal muscles than usual.

Muscles involved
Triceps brachii, pectoralis major, serratus anterior, deltoids, rectus abdominis, oblique external & internal, and transversus abdominis.

Start position
Stand with your hands on the floor, shoulder-width apart, feet up on the ball close together.

Performance
1. Tighten your core-muscles so that your back is always in line with the rest of the body.
2. Lower the upper body by bending the elbows.
3. Push yourself back up by straightening your arms. Make sure to keep the back straight all the time.

Remember
Tighten your abdominal muscles and never let the back arch down.
Force down the shoulders as much as possible.

More difficult
You decide the resistance by rolling the legs back and forth on the ball.
Lift one leg up in the air.
Keep your hands close together

SUMMARY
These two different exercises inspired from regular push-ups are a great addition to put some extra stress on the muscles in your upper-body. The body will receive a similar motion from two different angels while also allowing the muscles in the stomach to work in order to keep the body stabilized. These two movements are definitely a good addition to regular body-weight-exercises.