Narrow Push-up On Exercise Ball

The narrow push-up on an exercise ball is a challenging upper body exercise that targets the triceps while also engaging the chest and shoulders. The instability of the ball increases the demand on core stability and balance.

Quick Facts

How to Do Narrow Push-up On Exercise Ball

Follow these step-by-step instructions to perform Narrow Push-up On Exercise Ball with proper form and technique.

1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
2. Engage your core and keep your body in a straight line from head to toe.
3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Narrow Push-up On Exercise Ball targets helps you integrate it effectively into your training program.

Benefits of Narrow Push-up On Exercise Ball

Incorporating Narrow Push-up On Exercise Ball into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Narrow Push-up On Exercise Ball directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Narrow Push-up On Exercise Ball build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Narrow Push-up On Exercise Ball safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Narrow Push-up On Exercise Ball, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Narrow Push-up On Exercise Ball, track these metrics during your workouts: