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Chest Exercises - Pushups, Chest Presses and Chest Flies

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Updated October 08, 2011

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Pushups on the Ball
Chest Exercises - Pushups, Chest Presses and Chest Flies
An exercise ball can add a different element to traditional pushups, making them easier or harder, depending on where you position it. This version is shown with the feet propped on the ball, which is a more advanced pushup. You can make this move easier by moving the ball up (so that the shins or thighs are resting on the ball).
  1. Kneel on the floor with the ball in front of you and roll forward on it, walking the hands out to where you can comfortably support your body with the abs in, shoulders retracted and the body in a straight line.
  2. Place the hands a bit wider than shoulders and check to make sure you're not sagging in the middle. If you are, try rolling back a bit for more support.
  3. Bend the elbows and lower down until your elbows are at about 90 degrees.
  4. Press back to start and repeat for 1 to 3 sets of 10 to 16 reps.

Tips

  • Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
  • Reposition the ball as needed to give yourself more support. Keeping the ball under the hips or upper thighs will provide the most support for the body.
  • Keep the body in a straight line. Don't sag in the middle, and don't let your shoulder blades ride up. Your upper back should be flat.
  • To modify, try this move on your knees or on your toes.
Related Video
Correct Ball Position
Simple Exercise Warm Up

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