How To: Do stability ball push ups

Learn how to do stability ball push ups. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Here's a tough variation on the classic push-up that will increase the amount of weight you can lift in your traditional chest exercises. By using the stability ball, you use micro-changes in balance to strengthen your stabilizer muscles in your shoulders and consequently push your chest muscles further.

Starting Position
Place both hands on a stability ball and position the rest of your body like a plank. Your abdominals should be held in so that your stomach does not dip, and your back should be flat so that your buttocks do not come up. Keep your feet hip-width apart for stability, and, if needed, put the ball against a wall for support.

Exercise
1. Perform a push-up, lowering your chest until it almost touches the ball. Your elbows should come out to the side as you drop down, and your shoulder blades should come together.
2. From the bottom of the push-up, reverse direction and press yourself back up to the starting position.

Advanced Variations
For a more difficult version of this exercise, perform the push-ups with your hands on the ball and your feet shoulder-width apart on top of a flat bench. This will crank up the intensity of the 'hands-on' pushup 10 fold. For an even more advanced version of this push-up, place your feet on a stability ball as well and perform the push-ups.