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Exercise description of the exercise ball pushup. Learn about the exercise ball pushup with video and pictures. Also learn how the exercise ball pushup can increase your sports performance.
Primary muscles worked: Pecs Synergist Muscles: Triceps, Deltoids Mechanics: Compound Equipment: Open Floor Space and Exercise Ball How to perform the exercise: An athlete must first position themselves correct on the exercise ball before they may begin the exercise ball pushup. First, the athlete needs to place their hands flat on the ball about shoulder width apart. The body should be in fully extension. The next important part for this exercise is feet placement. The feet may either be close together for more advanced athletes, or the feet may be past shoulder width apart to give a wider base for the athlete. A wider base will make the exercise easier. Next, the athlete will bend at the elbow, bringing their chest down to contact the ball. The body should maintain its straight line on the way down. Once the body has contacted the ball, the athlete will begin to press back up, utilizing the muscles of the chest. Once the arms have reached full extension, the athlete may begin another rep. Spotting the exercise: The spotter for the exercise ball pushup should kneel by the exercise ball and assist the athlete with control of the ball as needed. It is important for the spotter to create a zone of control with their hands to make sure the athlete doesn't fall. This is done by placing the hands two to three inches away from the ball on each side. Sport specific application: Sports such as football, boxing, and shot put all require movements that are related to the exercise ball pushup. What the exercise ball pushup can do for these sports is help the pecs develop a greater sense of balance strength and power. This means that athletes may be able to control and create greater amounts of force through the chest. Control and power generation are highly important in sports, especially those that require precision and power. |
