Step 1: Place your hands on each side of the Swiss Ball and feet on the floor with your heels in the air. Your fingers should be facing forward and your legs should be straight. Your hands should be under the shoulders.
Step 2: Pull your shoulder blades together, tighten your abs and keep lower body tight and stationary. Bend the elbows, keeping them tucked, lowering your body to the floor. Keep your torso tight, not allowing your back to round.
Step 3: Lower yourself until your chest or chin is close to the floor, staying tight and keeping your body tight and not rounded. Try to squeeze the ball between your hands to create more stability.
Step 4: After a brief pause, press upward, straightening the elbows. You can also picture yourself driving through the floor with your hands, keeping your torso tight. Again, do not allow your bag to round or sag.
Step 5: Exhale at completion of rep and continue until the desired reps are reached, pausing momentarily at the bottom of each push-up. Maintaining tightness throughout your body (keeping it as parallel to the floor as possible) and keeping your elbows tucked are a big priority with this style of pushup.
Benefits:
The pushup is a great movement for a variety of reasons. It’s extremely beneficial to your upper body strength, can build considerable muscle and is easy to master and perform no matter where you are.
Pushups are also a great tool for increasing bench press power and improving your strength in the chest, triceps and shoulders.
Using a Swiss Ball puts a premium on balance and really hammers your stabilizer muscles.
Because of the convenience of the movement, pushups can be done anywhere, making them a go-to move when a lifter is traveling or short on time.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
If you are not directed to the Trainer click HERE
Exclusive information from top medical doctors, strength coaches and scientists that you can't find anywhere else, right to your email!
