Pushup Position on Ball

Your Position

Kneel on floor with hands on ball.  Feet are hip-width apart, low back is in neutral relative to bias, shoulder blades are depressed and retracted, and the head is facing straight down.

Target Muscles

Abdominals, Rhomboids, trapezius, Levator Scapula, Latissimus dorsi, Pectorals, Triceps (Glutes, Hip Flexors, Quads)

Step-by-Step Instructions

  1. Keeping your trunk engaged, initiate the movement by driving your hips into the air as you left your knees off of the floor.
  2. Minimize the weight shift forward or backward.  The center of gravity (LPH) moves straight up and down. You will feel your midsection and mid-back working to maintain the position.

Common Errors and Their Correction

LPH may not initiate in the proper sequence resulting in hips positioned below shoulders resulting in low back tightness or pain.  Focus on maintaining abdominal contraction and hips driving upward throughout the pattern.

Shoulders may start to round, limiting mid-back initiation.  Focus on dropping the chest into the ball without shrugging the shoulders up as they do so.

 

 

 

 

 

 
 
 
    
  Barbell