Push-Ups With Feet On An Exercise Ball
How to do the Push-Ups With Feet On An Exercise Ball
- 1
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- 2
Place your toes on top of an exercise ball. This will allow your body to be elevated.
- 3
Lower yourself until your chest almost touches the floor as you inhale.
- 4
Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 5
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
How to program the Push-Ups With Feet On An Exercise Ball
Sets and reps
As a compound movement, the Push-Ups With Feet On An Exercise Ball responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Push-Ups With Feet On An Exercise Ball is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Push-Ups With Feet On An Exercise Ball work?
The Push-Ups With Feet On An Exercise Ball primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Push-Ups With Feet On An Exercise Ball?
You need Exercise Ball. Difficulty level: Intermediate.
How many sets and reps of the Push-Ups With Feet On An Exercise Ball should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
