Push up (Exercise ball)




  • Moderate

Muscles Involved

  • Triceps
  • Chest
  • Abs


  • Ball

Remark or addition


  • The push up┬áis a simple and effective exercise that can be used to build strength in the upper body, with emphasis on the chest and shoulder muscles.
  1. Lie on the floor face down or place your hands on the ball/floor shoulder-width apart.
  2. Lower yourself downward until your chest almost touches the ball/floor as you inhale.
  3. Breathe out and press your upper body back up to the starting position.
  4. After a brief pause at the top contracted position, you can begin to lower yourself down.
  5. Aim for 3 sets of 8-12 reps.

Points of attention

  • Keep your body straight and your neck in line with your spine.

Progression Ladder

  • Perform a push up with the knees on the ground.
  • Elevate your feet to a higher position.
  • Elevate your feet from the ground on a moving object or move on to the ring push-up.