Push up on ball (close grip)

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 0

Description: Kneel on the floor with a stability ball in front of you. Lie forward, positioning your chest on top of the ball and place your hands under your chest on the ball's surface. Extend your feet back and straighten your legs and torso, engaging your core. Exhale and carefully push your body upwards until your arms are almost fully extended. Balance in the extended position for a count of two. Inhale as you lower yourself back to the starting position. Repeat the motion for the desired number of repetitions.

Exercise ID: 00515

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Hand Placement: Ensure your hands are placed close together on the ball, directly under your chest. This will emphasize the triceps more effectively.
Maintain a Strong Core: Engage your core muscles to maintain balance and prevent your lower back from sagging. A straight line from your head to your heels is key.
Controlled Movements: Perform the push-up in a slow, controlled manner. This not only enhances muscle engagement but also reduces the risk of losing balance.
Breathing Technique: Inhale as you lower your body towards the ball and exhale as you push back up to the starting position. Proper breathing helps maintain rhythm and muscle endurance.
Neutral Spine Position: Keep your neck and spine in a neutral position. Avoid craning your neck or letting your head drop.
Foot Placement for Stability: Place your feet wider apart for more stability if you're new to this exercise. As you get more comfortable, bring your feet closer together to increase the challenge.
Use a Firm Ball: Make sure the stability ball is well-inflated and firm. A softer ball can make the exercise much more difficult and less stable.
Tactile Feedback: Keep slight pressure on the ball with your palms to increase tactile feedback, which helps in maintaining balance.
Progress Gradually: If you're new to stability ball exercises, begin with incline push-ups on the ball or knees on the floor before progressing to full push-ups.
Safety First: Always perform this exercise in an open space free from obstructions to avoid injuries in case you lose balance.

Exercise overview

Exercise tips and tricks

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