The Push-Up on an Exercise Ball is a challenging variation on a classic movement that will build strength and power in your chest, shoulders and arms, while challenging and building your stability.
The Push-Up on an Exercise Ball forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
Figure 1. Push-Up on an Exercise Ball Video.
Steps
- Start in a in a modified push-up position, with your hands on an exercise ball and your feet on the floor. Keep your abdominal muscles engaged and your legs and back straight, forming a straight line from your ears to your ankles.
- Bend your elbows to slowly lower your chest until it almost touches the ball.
- Press your chest back up, as far away from the ball as possible, while keeping the ball under control.
- Repeat for the desired number of repetitions.
Keep your abdominal muscles engaged to stabilise your spine, your hips square to the ground, and your back flat throughout the movement.
Keep your shoulder blades pulled down throughout (keep them away from your ears). At the top of the movement, push your shoulder blades away from each other in a “plus” position (as far forwards as possible).
Keep your head in a neutral position, with your eyes looking at a point on the ball under you.
You should feel it working your abdominal muscles, chest (pecs), shoulders, arms (triceps), and glutes.
Variation
There are a number of other variations on the classic push-up exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.
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