Push-Ups With Feet On An Exercise Ball
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![Exercise Push-Ups With Feet On An Exercise Ball](https://atletiq.com/content/exercises/131/male_1.jpg)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Chest (look at the image)
Accessory muscles
Shoulders
How to perform exercise
- Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- Place your toes on top of an exercise ball. This will allow your body to be elevated.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Variations: Another way to perform this exercise is to use a flat bench to elevate your body instead of an exercise ball.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders
![What muscles work in the exercise Push-Ups With Feet On An Exercise Ball](https://atletiq.com/panel/cache/exercises/131/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Push-Ups With Feet On An Exercise Ball» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Push-Ups With Feet On An Exercise Ball
Author: AtletIQ: on
Push-Ups With Feet On An Exercise Ball — The benefits of exercise, how to properly perform and how many sets to do..
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