Intermediate 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 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.

  • Chest 

  • Abdominals  Arms  Shoulders 

  • 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

  • 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.

  • Advanced Push-ups

    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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