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Stability Ball: On Ball Push-Up

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Stability Ball Push-Up: Partial Up Position
Up Position (Partial)

Stability Ball Push-Up: Down Position
Down Position

  1. Place feet shoulder width or greater (more narrow to increase difficulty).

  2. Place hands slightly outside center of ball with hands pointed forward.

  3. Drop body into straight "bridge" position while in "up" position.

  4. Lower into down push-up position until you feel ball on chest.

  5. Extend arms straight.

  6. Control the ball's movement--don't let the ball control you!

Exercise Figure Tips: If you only buy one piece of equipment the stability ball (SB) should be it.  You can do many different exercises on a SB and they are really fun too.  SBs challenge your core and stabilizer muscles more by "removing" stability and adding movement.  With less stability and more shaking, core and stabilizers are working overtime to stop movement.  The SB will really make your shoulders not only strong--but very stable and rock solid!

  • If your core is really weak and your shoulders are really lack stability the ball will throw your butt right off!  Mount the ball at first like an bull waiting to jump out of the chute!  Be careful until you know what you are capable of doing in a multi-planar stability challenged world--it can be very difficult at first but the return is worth the effort.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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