Stability ball decline push-up

Exercise details

  • Target muscle: Clavicular (Upper) Pectoralis Major
  • Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get down on your hands and knees, with a stability ball behind you. Your hands should be positioned slightly wider than shoulder width.
  2. Extend your feet backward, place them on the stability ball, and straighten your body.

Execution

  1. Keeping your body straight and your elbows tucked in a little, inhale as you lower your chest to the floor by flexing your elbows.
  2. Exhale as you push yourself back up to the starting position.
  3. Repeat.

Comments and tips

  • Keep your body straight. Do not allow your belly to sag, and do not arch your back as you descend.
  • The stability ball doesn’t just serve to elevate your legs. The unstable surface of the ball forces the recruitment of more stabilizer muscles, especially in your core, making it the best option for elevating your legs. If you don’t have a stability ball, you can of course just use a bench or any other elevated surface.
  • Keeping your elbows slightly tucked in will reduce the pressure on your shoulder joints.
  • Make the stability ball decline push-up easier by resting your knees on the stability ball instead of your feet.
  • Make the exercise more difficult by wearing a weighted vest, loading with a chain, or getting a partner to hold a weight plate on your back.

Decline push-up videos

Stability ball decline push-up

Decline push-up using a bench

Sources

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