Start on your knees with the ball in front of you. Lay down on the ball and walk forward one hand at a time until your thighs are on top of the ball. Keep your legs together and your hands directly under your shoulders.
Keep your spine in neutral alignment and lower your head and torso towards the floor. Keeping your shoulders down, press your arms straight.
Do this exercise with your hips more on top of the ball to make it easier, and further away from the ball to make it more challenging.
Pectoralis major and minor, Anterior deltoids, Triceps brachii, Transversus abdominis
TIP: Take your head forward at the same time as the rest of your spine instead of allowing it to lead in an attempt to get
Variations for Intermediate Push-ups
This is the easiest version of ball push-ups, and strengthens the chest, triceps, and trapezius.
Great for your chest, triceps, abs, and anterior deltoids.
This is one of the most challenging ways to do push-ups on the ball. You will feel this in your upper and middle chest, shoulders, and triceps.
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