Ah, the fit ball. That piece of exercise equipment you buy with the best of intentions – “I’ll workout at home every day!”… “At the very least, I’ll sit on it while I work.”… “Ugh, I don’t know what to do with that thing, it just sits there in the way.” Fear not, that fit ball does not have to act as a clothes drying rack any longer. This series will take you through multiple exercises utilizing that fit ball to rekindle your love with portable equipment!

 

These are a great push-up progression for beginners and experts alike while adding a little bit of spice to your standard push-up. The ball allows for multiple levels of assistance to improve upper body strength in a push movement.

Equipment Needs

  • Bodyweight

Muscle Groups Targeted

  • Pectoralis (chest), deltoids (shoulders), triceps (back of upper arms), abdominals (core)

Starting Position

  • Place your hands on the ground, directly under the shoulders. Place both feet on the ball and adjust your stance for your desire intensity *see progressions.

Movement

  • Lower yourself down towards the ground by bending the elbows. Maintain a straight line throughout the body by keeping your hips fully extended and your core engaged.
  • Push yourself back up to the starting position by extending the elbows.

Recommended sets and repetitions

  • Complete three sets of 8-12 repetitions.

Progressions

  • To decrease intensity, set up with the ball closer to your hips.
  • To increase intensity, set up with the ball closer to your feet.

Visit our website for information on training consultations, virtual coaching, plus individual and group personal training. If you’re ready to work with one of our Exercise Specialists, fill out the consultation form so we can connect you with the best trainer to help you meet your goals. Sign-up to receive our monthly newsletter for news, announcements, program information, swim tips, and exercise demos.

by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist and Programmer with the MacEwan University Sport and Wellness fitness team.