{"id":9984,"date":"2018-12-24T09:49:35","date_gmt":"2018-12-24T09:49:35","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=9984"},"modified":"2019-12-01T15:44:49","modified_gmt":"2019-12-01T15:44:49","slug":"stability-ball-push-up","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/stability-ball-push-up\/","title":{"rendered":"Stability ball push-up"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li><strong>Target muscle:<\/strong> Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong> Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ol>\n<li>Kneel on the floor with a stability ball in front of you.<\/li>\n<li>Lie forward with your chest on top of the ball and your hands placed under your chest, on the surface of the ball.<\/li>\n<li>Extend your feet, and straighten your legs and torso.<\/li>\n<\/ol>\n<p><strong>Execution<\/strong><\/p>\n<ol>\n<li>Keeping your core tight, exhale as you carefully push your body up until your arms are almost fully extended.<\/li>\n<li>Balance in the extended position for a count of two.<\/li>\n<li>Inhale as you lower yourself to the starting position.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Keep your core tight so that your body doesn\u2019t sag.<\/li>\n<li>To make it easier to balance, spread your legs out wide.<\/li>\n<li>The stability ball push-up is more difficult than it may seem. Learn how to perform the standard push-up before graduating to this exercise.<\/li>\n<li>To make the stability ball push-up more difficult, elevate your legs. You can also place your legs on a separate ball or place each hand on a separate ball. See second and third videos. Note, however, that these advanced variations can be dangerous.<\/li>\n<li>The stability ball push-up is not a mass-building exercise. The novelty of the exercise is that the unstable surface of the ball forces the recruitment of many more leg and core stabilizer muscles than the regular push-up. The end result is a better functional and core workout, and improved balance and coordination. Some of the stabilizer muscles recruited by the stability ball push-up include the rectus abdominis, internal and external obliques, erector spinae, and quadriceps.<\/li>\n<li>Also known as the Swiss ball push-up.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Stability ball push-up\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/t_oPAU_XP5U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Kneel on the floor with a stability ball in front of you. Lie forward with your chest on top of the ball and your hands placed under your chest, on the surface [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13727,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,759,733],"tags":[],"class_list":["post-9984","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis","category-stithos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stability ball push-up - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/stability-ball-push-up\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stability ball push-up - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Kneel on the floor with a stability ball in front of you. 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