Feet-Elevated Push-Up On Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Feet-Elevated Push-Up on Ball is a challenging variation of the traditional push-up that primarily targets the chest muscles while also engaging the shoulders as secondary muscles. This exercise requires an exercise ball to elevate the feet, increasing the angle of the body and enhancing the stability demands. The instability of the ball forces the core to engage more to maintain balance, making this exercise more complex and effective for building upper body strength and stability. It is ideal for improving pushing power, especially in the chest and shoulder regions, while also enhancing overall body control.
How to Perform
Set up the equipment: Begin by placing an exercise ball on the floor in front of you. Ensure the ball is properly inflated and stable.
Position your body: Get into a standard push-up position, but place your feet on top of the exercise ball. Your hands should be shoulder-width apart, with your palms flat on the floor and your fingers spread wide for stability. Your body should form a straight line from your head to your heels.
Engage your core: Before starting the movement, activate your core muscles to maintain stability throughout the exercise. Tighten your abs and glutes to avoid any sagging in your lower back.
Lower your body: Slowly lower your chest toward the floor by bending your elbows at a 45-degree angle. Keep your elbows controlled and avoid flaring them out too wide. The exercise ball will add an element of instability, so maintain balance as you lower yourself.
Push back up: Once your chest is close to the floor, push through your palms to straighten your arms and return to the starting position. Focus on engaging your chest and shoulders as you press upward.
Maintain proper form: Throughout the movement, keep your body in a straight line. Avoid letting your hips sag or your lower back arch excessively. Keep your neck neutral, looking down at the floor to avoid strain.
Repeat the movement: Perform the desired number of repetitions, maintaining control and stability in every push-up.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to heels to avoid straining your lower back.
Engage your core and glutes to maintain stability on the exercise ball.
Don’t let your elbows flare out too wide; keep them at a 45-degree angle to your body.
Control the descent by slowly lowering your chest to the floor to prevent using momentum.
Focus on pushing through your palms and engaging your chest muscles as you return to the starting position.
Make sure your feet are positioned properly on the exercise ball for balance and to prevent rolling.
Start with a few reps to ensure you can maintain balance and proper form before increasing intensity.
Keep your neck neutral by looking straight down, not forward, to prevent neck strain.
Don’t let your hips sag or rise; maintain a neutral spine throughout the movement.
If you struggle with balance, try placing the ball against a wall or start with a lower height for your feet.
How Not to Perform
Do not let your body sag: Avoid letting your lower back dip toward the floor. This can lead to lower back strain. Always engage your core to maintain a straight line from head to heels.
Don’t let your hips rise: Ensure your hips stay aligned with your torso. Lifting your hips too high can reduce the engagement of your chest and shoulders and place unnecessary strain on your lower back.
Avoid flaring your elbows out too wide: When performing the push-up, keep your elbows at a 45-degree angle to your body. Flaring them out too far increases shoulder strain and reduces focus on the chest.
Don’t rush the movement: Performing the exercise too quickly can lead to poor form and reduce the effectiveness of the workout. Control your descent and ascent to fully engage the target muscles.
Don’t let your neck extend forward: Keep your head in a neutral position by looking down at the floor. Extending your neck can cause unnecessary strain and misalign your spine.
Avoid instability by placing your feet incorrectly: If your feet aren’t positioned securely on the ball, it can lead to instability, making the exercise less effective and more likely to cause a fall or injury. Ensure your feet are centered and balanced.
Do not rely on momentum: Pushing up quickly with momentum instead of muscle strength can cause you to lose focus on the chest and shoulders. Always use controlled movements to target the muscles properly.
Don’t ignore the ball’s instability: Failing to adjust your balance properly can lead to excessive energy being used to stabilize rather than focusing on the muscle groups being worked. Actively engage your core to stay balanced.
Do not neglect your warm-up: Skipping a proper warm-up can lead to muscle stiffness and increase the risk of injury. Prepare your chest, shoulders, and core with dynamic stretches before starting the exercise.
Don’t perform too many reps without perfecting form: Focusing too much on volume before mastering proper technique can lead to poor muscle engagement and increase the risk of injury. Start with fewer reps and gradually increase as you gain control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
