Narrow Push-Up On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Exercise Ball
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Narrow Push-Up on Exercise Ball is an effective upper body exercise primarily targeting the triceps, with secondary emphasis on the shoulders. By performing the push-up with hands positioned closer together, you focus more on engaging the triceps while also activating the shoulder muscles. The exercise is performed on an exercise ball, which adds an element of instability, challenging your core for balance and stability. This makes it a great compound movement for strengthening the arms, shoulders, and core, improving both muscle endurance and coordination. The use of the exercise ball enhances the difficulty by requiring more control and focus, especially as you press your body up and lower yourself down in a controlled manner.
How to Perform
Begin by positioning an exercise ball on the floor, and kneel down in front of it. Ensure you’re in a stable position with your knees comfortably placed on the ground.
Place both hands on the ball, positioning them slightly narrower than shoulder-width apart. Your fingers should point forward to ensure proper alignment and control.
Carefully roll your hands forward on the ball until your body forms a straight line, resembling a plank position. Your arms should be fully extended, and your body should remain in a straight line from your head down to your knees.
Activate your core to maintain stability, and lower your chest toward the ball by bending your elbows. Keep your elbows close to your body throughout the movement to target the triceps effectively.
Push through your palms, straightening your arms to return to the starting position. Ensure you keep control of the movement and maintain your balance throughout the exercise.
Repeat the motion for the desired number of repetitions, paying close attention to form and proper alignment. Control is key to preventing injury and maximizing muscle engagement.
★ 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
Position the exercise ball on the floor and kneel in front of it with your knees stable on the ground.
Place your hands on the ball, slightly closer than shoulder-width apart, with fingers pointing forward.
Walk your hands out on the ball until your body is in a plank position, arms straight and body aligned.
Engage your core and lower your chest toward the ball by bending your elbows, keeping them close to your sides.
Press through your palms to straighten your arms, returning to the starting position with control.
Maintain balance and stability throughout the movement by keeping your body in a straight line.
Ensure that your elbows stay close to your body during the lowering phase to emphasize tricep activation.
Start with a modified version if you're new to the exercise to build strength gradually.
Perform each repetition with a slow, controlled motion to maximize effectiveness and minimize injury risk.
Focus on maintaining proper form throughout the set to avoid strain on the shoulders and wrists.
How Not to Perform
Avoid letting your body sag: Do not allow your hips or lower back to drop during the movement. This can cause strain on your lower back and reduce the effectiveness of the exercise. Keep your body in a straight line from head to knees.
Do not flare your elbows out: Keep your elbows close to your body as you lower yourself toward the ball. Flaring them out too much shifts the focus away from the triceps and can lead to shoulder strain.
Don’t rush the movement: Avoid speeding through the exercise. Performing it too quickly can result in poor form and reduced muscle engagement. Focus on controlled movements for maximum activation of the triceps and shoulders.
Don’t let your wrists bend excessively: Keep your wrists neutral and avoid letting them bend back too far. Excessive wrist bend can cause discomfort or strain, reducing your ability to maintain proper form and control.
Don’t rely on momentum: Avoid using any jerking or swinging motions to push yourself up. This wastes energy and reduces the effectiveness of the exercise, as it takes the focus off the triceps and shoulders.
Avoid excessive ball instability: If the ball feels too unstable, avoid moving too far out of your comfort zone. Keep your hands well-positioned on the ball to maintain control and stability throughout the exercise.
Don’t let your chest touch the ball: Lower yourself to just before your chest touches the ball to avoid unnecessary strain on your shoulder joints. Stopping just before touching will keep the focus on the triceps.
Avoid arching your neck: Keep your head aligned with your spine. Do not look up or let your neck arch as this can lead to discomfort and improper body alignment, affecting your balance and focus on the target muscles.
Don’t use improper foot positioning: Ensure your knees are properly positioned on the floor, and avoid letting your feet drag or shift during the movement. Keep your lower body stable to prevent compensating with other muscles.
Don’t neglect warm-up: Never perform the exercise without warming up your muscles first. Lack of warm-up can lead to muscle strain or injury, especially in the triceps and shoulders.
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.
