Ball Pushup - hands on ball

Exercise Name: Ball Pushup – Hands On Ball

Body Part(s) Worked: Chest / Triceps / Deltoids / Core

Start: Begin in a pushup position with your hands on the sides of the ball and fingers pointed toward the ground.

Keep your abs tight, glutes squeezed, and head straight.

Finish: Slowly lower your body by bending your arms until your abs slightly touch the ball. Continue to keep your

body tight without sagging in your stomach or chest.

Notes: To make this exercise more difficult, elevate your feet by placing them on a bench

Ball Pushup

Exercise Name: Ball Pushup

Body Part(s) Worked: Chest / Triceps / Deltoids / Core

Start: Begin in a pushup position, with your stomach tightened, chest pushed out glutes squeezed, and head straight.

Finish: Slowly lower your body by bending your arms. Continue to keep your body tight without sagging in your stomach or chest.

Notes: To make this exercise more difficult, move the ball more toward your feet, and less difficult, toward your knees.

For advanced users flex your feet and place your toes on the ball (See Below).

Exercise Name: Ball Chest Press

Body Part(s): Chest / Triceps / Core

Exercise Name: Ball Chest Press

Start: Begin in a Bridge position with your head resting on the ball and the dumbbells in front of your body.

Finish: Slowly lower the dumbbells by bending your elbows, creating a 90 degree angle from your hands to your

shoulders. Do not let your elbows go lower than your shoulders. Keep your arms parallel to the ground.

Ball Chest Fly

Exercise Name: Ball Chest Fly

Body Part(s) Worked: Chest / Core

Start: Beginning in a bridge position with the dumbbells in front of you and your hands parallel to each other, keep

your glutes tightened and your feet close together.

Finish: Slowly lower the dumbbells to your side with slightly bent arms. Do not let your elbows go below your shoulders,

then slowly press the weight back to the starting position.