Kneeling Pushup on the Ball
Starting
Position
Action
Prime
Movers
- Pectoral muscles,
deltoids, triceps.
Physio
Tips
- Start
slowly and be sure to maintain correct form at all times.
- Do
not allow your hips to sag.
- Do not lose engagement
of your abdominals
- If you feel your
shoulder blades winging or moving up or forward you may need to work on
your scapular stabilizers - try Static Leaning on your Knees
and Leaning Straight
first with the ball on the wall.
- If you experience any
shoulder pain, stop.
Progression
You
can make this exercise more difficult by trying any of the following:
- Use a smaller ball.
The more horizontal you are, the more difficult is the exercise.
- Start from a kneeling
position further away from the ball.
- Add air to make your
exercise ball firmer. As the ball wants to roll away it will demand
more from you to keep it steady.
- Try the
plank
on the ball with knees straight
and arms straight then
- Try
Push ups on Ball
with knees straight.
If you are new to doing
pushups or are just getting back into an exercise program after a
period of being off the kneeling pushup on the ball is a good exercise
with which to start. Once you've mastered the
kneeling
plank on the ball with arms
straight you can introduce some movement. The kneeling pushup on the
ball is really just a kneeling plank in motion.
For your first attempt at this, prop your exercise ball into a corner
to prevent it from rolling away. Once you get comfortable with this you
can bring it away from the wall for a bit of a challenge.
Repeat this ball
exercise 6
times.
Repeat this ball
exercise 10
times.
Repeat this ball
exercise 15
times.
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