Exercise Ball Push Offs

Starting Position
  • Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated between your feet.
  • Contract your abdominals so that your back remains absolutely straight and grip the exercise ball with your ankles.
  • As you squeeze the ball tightly between your feet, lower your chest to the floor and push off the ground with your arms.
  • As you return to the ground absorb the impact by bending your elbows and lower your chest to the floor again.
  • Then forcefully push up again.
Prime Movers
  • This is a very difficult exercise ball exercise for pectoral and triceps muscles.
  • You must be capable of doing at least 10 of the Push Ups 2 before even attempting this exercise.
Physio Tips
  • Do not let your hips sag as you perform this ball exercise.
  • Keep your neck stable by pressing your tongue to the roof of your mouth.
  • Pretend you hold a grapefruit between your chin and your chest to help engage your neck stabilizers
  • If you find your hips sagging on impact, bounce more lightly, or go back to Push Ups 2.
  • Try to lift the ball with your feet as you rise up.
  • Try the Shock Lockout.

Not only do you need strength in your trunk stabilizers, but also your scapular stabilizers. Your serratus anterior, posterior, pec minor, and rhomboids work hard during this exercise to hold your shoulder blades against your chest. Like your spine, your shoulders can also suffer from instability.

Other exercises you can do to work on scapular stability are as follows:

Leaning Exercises 1 , 2, and 3 , for the very beginner
Floor Plank
Reverse Plank
Wax On/Wax Off
Hand Walking

1ballsRepeat this 3 times.

2ballsRepeat this 6 times.

3ballsRepeat this 10 times.

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