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Press up - hands on ball

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Press up hands on ball

Primary Muscles:
Anterior & Medial Deltoids, Erector Spinae, Latissimus Dorsi, Posterior Deltoids, Rhomboids, Rotator Cuff, Traps

chest press muscles

Pectoralis Major, Deltoid Anterior,  Triceps Brachii

Level of difficulty: (7/10) 

scale 7

10-15 Reps - General toning 


  • Kneel on the floor with the ball out in front of you. 
  • Place your hands on the ball approximately shoulder width apart 
  • Lower your body and chest toward the ball bending at the elbows   
  • Momentarily pause and then extend the arms pushing the chest away from the ball 

Teaching Points 

  • Engage the core muscles  
  • Keep the body straight and do not arch the back 
  • Inhale as you lower the body and exhale and push up. 
  • Keep your hands fixed at the same position and keep your body straight.  
  • Keep the ball still 


  • Drop your knees onto the floor but keep the upper body in good alignment 
  • Place the hands closer together to work the triceps