Three Physioball Push-Ups for Strength and Stability | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Three Physioball Push-Ups for Strength and Stability

March 24, 2012

Must See Strength Training Videos

Push-Ups have long been held in high regard by strength coaches. Because athletes in nearly every sport can benefit from increased chest strength and shoulder stability, Push-Ups have become a staple of most workouts.

As you become stronger, however, Push-Ups may become too easy. Simply adding more reps can be time-consuming or even boring. Fortunately, just as you can perform many challenging variations of the Squat, you can keep you body guessing with lots of creative Push-Up movements.

Challenge your body with the Push-Up progression detailed below. By increasing engagement with your legs and core, it involves your entire body. Throw a physioball into the mix to wake up the tiny chest muscle fibers that fell asleep when your body figured out the most efficient way to perform basic Push-Ups.

Incorporate these Push-Ups at the start of your workout two to three times per week. You should be able to comfortably complete three sets of 15-20 reps before moving on to the next progression.

Push-Up With Feet on Physioball

  • Place feet on physioball
  • With toes pointing down on ball, assume Push-Up position
  • Lower upper body toward ground, keeping back straight, core engaged and legs straight
  • Push up to starting position without allowing ball to move

Sets/Reps: 3x15-20

Push-Up With Feet on Physioball
Elevated Physioball Push-Up

  • Place feet on chair at same height as physioball
  • Assume Push-Up position with hands on physioball
  • Maintain straight back, engage core and keep legs straight throughout movement

Sets/Reps: 3x15-20

 Elevated Physioball Push-Up

Ultimate Push-Up

  • Place feet on physioball
  • Carefully roll second physioball to front; keep back and legs straight
  • Engage core and perform Push-Up

Sets/Reps: 3x15

Ultimate Push-Up

Incorporate these Push-Up variations at the beginning of your workout when your muscles are fresh. Once you can do three sets of 15-20 reps of the Ultimate Push-Up, try performing your Push-Ups at the end of your workout.

Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur and professional organizations as a fitness specialist for tennis, hockey, gymnastics and football; and his involvement has directly contributed to athletes’ performance both on and off the field.

Dean Hollingworth
- Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur...
Dean Hollingworth
- Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur...
More Cool Stuff You'll Like

How Often Should You Vary Your Exercise?

Exercise variation is a great tool, especially for advanced athletes. Changing the exercises that you use in training can be a powerful way for you to...

3 Explosive Exercises Designed to Increase Pitching Power

Never Bench Press With Your Feet in This Position

7 Strategies for Faster Workout Recovery

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Build Full-Body Strength With 5 Suspension Trainer Exercises

Don't Train Your Arms Until You Can Do These 4 Things

7-Exercise Core-Blasting Workout

Build Powerful Pecs With This Multi-Angle Chest Workout

How Functional Training Has Overly Complicated Strength Training

7 Best Lower-Body Strengthening Exercises

3 Nordic Hamstring Curl Exercises to Boost Your Performance

5 Isolation Exercises Your Workout Is Missing

Perfect Your Squat Technique With the Unloaded Squat

The Best Single-Leg Exercises for Youth Athletes

4 Deadlift Variations to Increase Your Pull

Bench Press Grip Guide: How Hand Placement Changes the Exercise

10 Ways to Get Stronger With a Sandbag

Break Through Plateaus With the 1-10 Drop Set Method

7 Strategies for Dealing With a Meathead in Your Gym

How to Design a Greco-Roman Wrestling Training Program

Dominate Your Bench Test With This Strategy

A Better Way to Train Your Core

Develop Core Strength for Throwing

Get Faster by Improving Your Core Mobility

4 Lifts to Build Wrestling Strength

Master the Lateral Lunge to Improve Your Hockey Stride

Make Lifts More Challenging With Resistance Bands

Get a Ripped Core With 6 Advanced Dead Bug Variations

These 3 Single-Leg Movements Will Improve Your Squat Technique

The Simplest Bodyweight Workout Ever

Blast Through Plateaus with Tempo Sets

3 Post-Activation Potentiation Combos for Explosive Strength

4 Exercises to Build True Lacrosse Power

Improve Your Back Strength with the Inverted Row

Notice On-Court Results With This Basketball Core Workout

4 Sure-Fire Ways to Build a Strong Core

5 Softball Catcher Drills for Throwing Power

7 Exercises That Safely Build Shoulder Strength

Top 5 Baseball Strength Training Myths

3 Sandbag Training Mistakes Athletes Make

Kyle Lowry's 12-Week All-Star Training Program

7 Ways to Work Out Competitively Without CrossFit