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.

1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.
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