Advanced Push-ups

  • 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 shins are on 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.

  • This variation of the push-up is very challenging because your hips are far enough away from the ball that they offer lots of instability. To make it even harder, balance your toes on the ball instead of your shins.

  • Chest 

  • Abdominals  Arms  Shoulders 

  • Pectoralis major and minor, Anterior deltoids, Triceps brachii, Transversus abdominals

  • TIP: Keep your eyes on the floor to prevent hyperextension in your neck and spine.

Variations for Advanced Push-ups

  • Wall Push-ups

    This is the easiest version of ball push-ups, and strengthens the chest, triceps, and trapezius.

  • Push-ups

    Great for your chest, triceps, abs, and anterior deltoids.

  • Intermediate Push-ups

    This ball push-up is of moderate difficulty, not the hardest and not the easiest.


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