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Press up - Legs on Ball

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Press up legs on ball


Primary Muscles:
 
Pectoralis Major, Sternal

chest press muscles

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid Anterior,  Triceps Brachii

Level of difficulty: (5/10) 

scale 5

Repetitions: 
     • 10-15 Reps - General toning
 

 Instructions 

  • Kneel on the floor with the ball out in front of you. 
  • Slowly roll your body onto the ball into you reach a press-up like position with your hands slightly wider than shoulder width part. 
  • Keep your legs straight with your feet resting on the ball 
  • Lower your body and chest toward the floor bending at the elbows 
  • Momentarily pause and then extend the arms pushing the chest away from the ball 

Teaching Points 

  • Try not to bend or arch your upper or lower back as you push up.  
  • 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.  

 

Adaptations 

  • Roll the body back so that the ball is in contact with ball 
 Progressions 
  • Place the hands closer together to work the triceps 
  • Come up onto your tip toes