Ball Pushups ball at knees

1
Ball Push-ups (ball at knees)

• Primary Areas Worked
• Core Stability and Balance
• Secondary Areas
• Pectorals, Front Deltoids, and Triceps
• Starting Position
• In a push-up position with the middle of the
  stability ball at the knees. Maintain a straight
  back.
• Movement
• Perform a push-up.

2
Ball Push-ups (ball at feet)

• Primary Areas Worked
• Core Stability and Balance
• Secondary Areas
• Pectorals, Front Deltoids, and Triceps
• Starting Position
• In a push-up position- go up on your toes on the
  stability ball.
• Movement
• Perform a push-up.

3
Ball Push-ups (Hands on ball)
Primary Areas Worked Core Stability and
Balance Secondary Areas Pectorals, Front
Deltoids, and Triceps Starting Position In a
push-up position with hands on the stability
ball, feet on floor (try to keep hands and arms
directly over shoulders as shown) Movement Perfo
rm a push-up.
4
Medicine Ball Push-Ups
Primary Area Worked Core strength stability,
pectoral muscles, Triceps. Secondary
Areas Balance. Starting Position In a push-up
position, both hands on a medicine ball (this
one is 8 lbs). Movement Perform a push-up (go
down until your chest contacts the medicine ball).
5
Modified Push-Ups
Primary Areas Worked Core strength stability,
balance, Pectoral muscles, triceps. Starting
Position Feet (or up on toes) on stability ball,
hands On a bench, stool, chair etc. in a
push-up Position. Movement Perform a
push-up. NOTE Experiment with this exercise-
modify it by Changing the height of the bench,
stool, etc. also find a hill and perform push-ups
up the hill (as shown) or down the hill, etc. By
changing the angle and height of the push-up you
work slightly different muscles.
6
Modified Push-Ups (One foot)
See modified push-ups for description on How to
perform exercise. Only difference Is to be
balanced on only one foot on stability Ball when
performing push-ups. Repeat. Perform Exercise
with other foot off ball. Remember- BE CREATIVE-
change height of Chair, stool, etc., go up a
hill or down a hill (as Shown).
7
Killer Push-ups
Picture 2
Picture 3
Picture 1
Picture 5
Picture 6
Picture 4
8
Killer Push-Ups

• Primary Areas Worked
• Core strength stability, explosive power,
  pectoral muscles, triceps.
• Secondary Area
• Balance.
• Starting Position and Movement
• In a push-up position have hands on the ground,
  medicine ball between hands. (picture 1).
  Perform a push-up, lowering yourself until chest
  makes contact with ball (picture 2). Explode up,
  hands will leave the ground. When coming down,
  your hands will move to the medicine ball.
  Automatically move into a push-up (chest makes
  contact with ball- picture 3). Explode up again
  (hands leave medicine ball) back into a normal
  push-up (hands on ground- picture 5). Repeat.
  Have someone show you this exercise to better
  understand the movements.
• This is an explosive exercise- make sure you can
  first perform medicine ball push-ups before you
  attempt this exercise.

9
Two ball balance to a push-up.
Primary Areas Worked Core strength and
stability. Balance. Pectoral muscles
triceps. Starting Position Start first by
placing both hands on the medicine ball (this one
is 8 lbs.) and one foot on the stability ball.
Once hands are placed, try to move the other
foot on the stability ball until you are balanced
as shown in the top picture. Movement Once
balanced, perform push-ups. This exercise took
me awhile to first get balanced. Once I could do
that comfortably I moved to doing the push-ups.