Close-grip decline stability ball push-up exercise
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Close-grip decline stability ball push-up



Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: Upper Pectoralis Major, Lower Pectoralis Major, Anterior Deltoid
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get into a push-up position with your hands directly under your shoulders and your feet on the stability ball.

Execution

  1. Keep your body straight and elbows slightly tucked in and inhale as you lower your chest to your hands.
  2. Exhale as you push your body back up to the starting position.
  3. Repeat for the prescribed amount of repetitions.

Comments and tips

  • Use the close-grip decline stability ball push-up to build strength in the triceps brachii and improve core stability.
  • Elevating your legs on to an unstable surface like the stability ball forces your stabilizer muscles, like the core, to be more involved.
  • To effectively target your triceps brachii, keep your elbows slightly tucked in. Flaring your elbows out will activate your pectoral muscles more than the triceps.
  • To make the close-grip decline push-up easier, you can rest your knees on to the stability ball instead of your feet.
  • Wear a weighted vest or ask a partner to hold a weight on your back to make this exercise more challenging.
  • See also the stability ball decline push-up.

Close-grip decline stability ball push-up video

For those who might find the first video unclear, the second video includes instructions and closer shots of the upper body. Please note that the hand positioning of the second demonstrator is incorrect. Make sure to have your hands directly under your shoulders, or even closer.

Sources

ExRx.net, Shoulder Articulations



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