Push up with stability ball (declined)
The decline push up on stability ball targets the pectoral muscles, shoulders, triceps, and core. This exercise elevates benefits by including instability, which enhances core strength and balance. Athletes gain improved upper body muscle tone, stability, and coordination, crucial for sports requiring upper body endurance and core control. The decline position intensifies activation of the upper chest muscles, promoting superior muscle development. Ideal for enhancing athletic performance, injury prevention, and overall strength.
| Primary muscle group: | Chest |
| Exercise type: | Ball |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
11
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1With a stability behind you, kneel down with your knees and hands touching the floor. Your hands should be a little wider than shoulder width apart.
- 2Place your feet on the ball and straighten your body so that your toes touch the ball and your hands touch 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.
- 6Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Body Alignment: Keep your body straight from head to heels. Engage your core to prevent your hips from sagging or your back from arching.
Hand Placement: Position your hands slightly wider than shoulder-width apart. This encourages a stable base and allows for optimal chest engagement.
Ball Placement: Adjust the positioning of the stability ball to control the difficulty. For an easier version, position the ball under your thighs. For a more challenging variation, place the ball closer to your feet.
Controlled Movement: Perform the push-up slowly and with control. Avoid any bouncing or jerking movements to ensure muscle engagement and to prevent injury.
Breathing: Inhale as you lower your body towards the ground, and exhale as you push back up. Proper breathing helps to maintain rhythm and control.
Progression: If this exercise feels too advanced, start with regular push-ups and gradually incorporate the stability ball as you build strength.
Safety First: Ensure the stability ball is properly inflated and is on a non-slip surface to prevent accidents.
Mind-Muscle Connection: Focus on using your chest and triceps during the push-up, maintaining tension throughout the entire range of motion.
Foot Placement: Experiment with your foot positioning on the ball to find a stable point. The closer your feet are together, the more unstable the exercise becomes, increasing activation of your stabilizing muscles.
Warm-Up: Always warm up your upper body and core before attempting this exercise to prevent muscle strain and improve performance.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
