Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Push Up (Feet on Swiss Ball) Overview

The push up with your feet on an exercise ball is a variation of the push up and an exercise used to build the push muscles of the upper body including the chest, shoulders, and triceps.

Performing the push up with your feet on an exercise ball provides an excellent core and shoulder stability challenge. However, it is important to master the traditional push up prior to moving to more advanced variations.

Push Up (Feet on Swiss Ball) Instructions

  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time onto physioball and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

Push Up (Feet on Swiss Ball) Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits.
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