Push up with medicine ball
The one arm push up on a stability ball intensely targets the chest, shoulders, triceps, and core muscles. By incorporating a stability ball, this exercise demands greater balance and core activation, enhancing overall stability and functional strength. Athletes benefit from improved unilateral upper body strength and balance, crucial for sports requiring shoulder and core stability. The exercise also promotes muscle symmetry and coordination, which can translate to better performance and injury prevention in various athletic activities.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
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Description
- 1Kneel down with your knees touching the floor. Place one hand on a stability ball and the other one on the ground.
- 2Extend your feet backward and straighten your whole body so that your toes touch the ground and one hand touches the ball while the other touches the ground.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Choose the Right Ball: Select a stability ball that is well-inflated and matches your fitness level. A firmer ball will provide more support.
Perfect Your Form: Maintain a straight line from your head to your heels to keep your body in proper alignment. This prevents unnecessary strain on your back and maximizes muscle engagement.
Hand Placement: Place your hand centrally on top of the stability ball to maintain balance. Distribute your weight evenly to prevent the ball from rolling out from under you.
Engage Your Core: Tighten your abdominal muscles to stabilize your body. This not only protects your lower back but also enhances the effectiveness of the push-up.
Controlled Movements: Perform the push-up slowly and deliberately to maximize muscle activation and reduce the risk of injury. Fast, uncontrolled movements can cause the ball to shift and lead to instability.
Breathe Properly: Inhale as you lower your body toward the ground and exhale as you push back up. Proper breathing helps maintain your rhythm and prevents muscle fatigue.
Train Both Sides: Ensure you switch the stability ball to the other arm to train both sides equally. This helps in achieving balanced strength and muscle symmetry.
Start with Modifications: If you find the movement too challenging, begin with your knees on the ground to decrease the load on your upper body. As you build strength and confidence, progress to the full version.
Incorporate Variations: To keep your workouts interesting and progressive, try different variations like incorporating a dynamic movement (rolling the ball slightly outward) during your push-up.
Safety First: Always ensure the surface you are working on is level and non-slippery to prevent the ball from moving unexpectedly. Safety is paramount, especially when working with unstable equipment.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
