Monday, June 18, 2012

How To Do Stability Ball Push Ups



Constant challenge is the key to increased functional strength. Push ups, one of the greatest functional exercises ever created, become even better when you ratchet up the difficulty. Today I'm going to show you how to do an advanced push up using a stability ball.

Benefits of stability ball push ups include:

    stronger biceps
    stronger chest
    stronger core
    increased balance

This is an exercise that fitness athletes should definitely add to their training routine.

How To Do Stability Ball Push Ups

Stability ball push ups are very straight forward. To do this exercise, you'll need a ball (stability, bosu, volleyball, basketball) and a flat horizontal surface free of foot traffic. This is an advanced exercise, so before you begin, make sure that you can perform at least twenty basic push ups.

Set the ball on the floor. Place your hands on either side of the ball. Next, extend your legs behind you while balancing weight on the balls of your feet. Allow your chest to touch the stability ball. Make sure to keep your back perfectly straight; arching could seriously damage your spine. Now, while keeping your arms close into your sides, use your chest and arm muscles to push up from the ball. At the top of the move hold for a two second count then return to the starting position.

Repeat nine more times, stop then go again for a total of thirty reps (ten reps per set).

This exercise is going to tax your balance which means that your muscles will need to work hard just to maintain stability making it a fantastic for developing functional strength.

If you practice them regularly, it will help your benches, dips and other chest training exercise.

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