Are You Ready for the Ball Push-Up?

[standAPART]

In this series, I will examine exercises that I see performed on the stability ball frequently in gyms across the country. Have I been across the country? No, but I spend the greater part of my day in a gym—whether it is managing it, training clients, or working out.

As the newest techniques are marveled at helping you achieve faster results, what usually comes up in the exercise program is the stability ball. The stability ball (aka: physio ball, swiss ball, resist-a-ball) has gained popularity since its inception from the rehab world to the fitness world around 1998. Many magazines are now showcasing the versatility of the ball and making its mainstream acceptance much easier. Because the shape of the ball is unstable, it challenges the core muscles of the body to maintain a center of gravity and balance. Joint stability plays a huge factor when exercising on the ball and helps increase core strength by challenging the function of the joint (to stay stable), especially under loads.

Most personal trainers ask of their clients to perform exercises on the ball in an effort to “simply make it harder”. Numerous exercises can be performed on the ball that adds to its significance to any personal trainer’s tool kit. A workout on the ball can be just as challenging as 2 hours in the weight room—depending on the exercises chosen and fitness level of the participant. One of those exercises that are basically chosen is the push-up.

The push-up is a very basic upper body exercise that focuses on shoulder, arm and chest strength and endurance. The push-up is probably the most widely known exercise used in PE classes, military training, and gyms. So with the addition of the stability ball, the push up has added variety.

There are two types of basic push-up variations that can be performed on the stability ball.
1.) Feet or thighs on the ball and hands pushing off the floor
2.) Feet or thighs on the floor and hands pushing off the ball.

There are other variations to the ball push-up, but I will examine variation number #2.

Many people I see in the gym perform the push-up on the ball with too-narrow of a grip (on the ball). Remember the ball is a sphere, so you must hold it off to the side of the top in the 3 and 9 position. Also, fingers will not be facing forwards all the time; they will be slightly facing the floor—depending on the size of the ball and amount of inflated air. Most people try to perform the ball push-up when they re not ready to do so. Meaning, the necessary muscles to achieve a great push-up off the ball are not strong or conditioned. However, trainers insist they try to perform them off the ball for the sake of difficulty.

When the untrained individual rests their weight into the ball, a chain reaction of signals is sent to the brain. Instantaneously, the body’s nervous system senses an emergency as proprioception is challenged and balance is altered. Muscles are called upon to return the body to a “comfort level”. These muscles that are called to assist interact with joints and prime movers. In most cases, superficial prime movers cannot protect the integrity of the joint effectively (making sure the joint moves or functions they way it was designed). So what we call the “core muscles” have to come in and do the work. Core muscles do not only involve the abdominal region—although that is what is always highlighted out by many popular fitness experts and videos. The core also consists of the thoracic spine and scapulae, along with numerous hip and back muscles.

During a push-up, the thoracic spine and scapula are challenged.

If they are weak, a host of compensations are revealed during a ball push-up:
1.) jutting neck
2.) overly tight levator scapulae (neck)
3.) scapulae “winging”
4.) weak triceps
5.) inability to maintain drawn-in abs
6.) inability to lower body to ball (lack of eccentric strength)
7.) inability to perform more than 3 push-ups

So this is what the trained eye sees. People are still able to perform the push-up off the ball, however, this compensations are evident by poor form and lack of reps. Most experts will contend, well “you have to start somewhere and we can’t stop an exercise program because of a few compensations”. My answer is “You can modify...” and we can start by perfecting the push up off the floor first. An exercise program doesn’t have to be delayed because of compensations…only modified to include some necessary exercises.

Here are some auxiliary exercises that can improve a ball push-up:
1.) push up off the floor (off knees, if needed)
2.) planks
3.) side planks
4.) inchworms
5.) external/internal rotation (for rotator cuff)
6.) static push-up hold on the ball
7.) ball taps
8.) ball crunches (progressed)
9.) ball walk-outs (progressed)

Here are some stretches that can be performed to improve a ball push-up:
1.) levator neck stretch
2.) assisted chest stretch
3.) external/internal shoulder stretch
4.) prone cobra stretch

If you have questions regarding the exercises or need a decription, PM me and I can forward you a pic or description.
__________________

[W8isGR8]

Are you ready for the neg rep?

[benjamin88]

Originally Posted by W8isGR8

Are you ready for the neg rep?

lol

[papi93]

Originally Posted by benjamin88

lol

x's 2

[Canadian Iron]

He's still in the green.

[gecko2424]

well..... let's fix that

[hokiehokieVT]

Revolutionary.

[Lencho]

Go here:

http://www.standapartfitness.com

Read this:

"Why 50% of Trainers Suck!"

By John Izzo

Change it to 99%.

Add yourself to the list.




EDIT: And yes I know you're John Izzo.

[Rachel_n_SD]

why do people come here to advertise? isn't that against the rules?

[papi93]

Originally Posted by Lencho

Go here:

http://www.standapartfitness.com

Read this:

"Why 50% of Trainers Suck!"

By John Izzo

Change it to 99%.

Add yourself to the list.




EDIT: And yes I know you're John Izzo.

Very good Lencho. He is even a more hardcore salesmen than Bally's Trainer.

[gecko2424]

Originally Posted by Lencho

EDIT: And yes I know you're John Izzo.

LOL
still green...

[hokiehokieVT]

Originally Posted by gecko2424

LOL
still green...

Not anymore.

*mustang, this is ghost rider, confirmed kill*

[Lencho]

Originally Posted by papi93

Very good Lencho. He is even a more hardcore salesmen than Bally's Trainer.

This is true. But Bally's Trainer hung in a lot longer than I thought he would. Now that I think about, I guess that makes him dumber than I thought.

[Canadian Iron]

Originally Posted by Lencho

Change it to 99%.

Add yourself to the list.

Lenchowned.

[papi93]

Originally Posted by Lencho

This is true. But Bally's Trainer hung in a lot longer than I thought he would. Now that I think about, I guess that makes him dumber than I thought.

He put up a good fight. This guy makes it so obvious that I don't think he will last very long. It would be kind of cool to see his name in the red. I wonder if that would hurt his sales?

[hokiehokieVT]

Originally Posted by hokiehokieVT

Not anymore.

*mustang, this is ghost rider, confirmed kill*

I just wanna say this was the first time I knocked somebody into the red.

I feel like John Travolta in Broken Arrow after he brings that chopper down using EMP.

"Damn what a rush!"

[papi93]

Originally Posted by hokiehokieVT

I just wanna say this was the first time I knocked somebody into the red.

I feel like John Travolta in Broken Arrow after he brings that chopper down using EMP.

"Damn what a rush!"

I'll join you when I recharge.

[W8isGR8]

Welcome to Thuderdome, bitch

[One More Time]

Originally Posted by W8isGR8

Are you ready for the neg rep?

ahahahahahaha

[gecko2424]

hopped on bandwagon. This is fun!

[Defiant1]

Thank jebus you guys got to it before I did.

That post was like jerking off while looking in the mirror calling yourself baby and smacking your own ass.

[W8isGR8]

Originally Posted by Defiant1

Thank jebus you guys got to it before I did.

That post was like jerking off while looking in the mirror calling yourself baby and smacking your own ass.

You saw that?

I thought I locked the door......

[standAPART]

I take it you guys didn't appreciate my article. Sorry...I don't work for Bally's never will....trainers work for me at my facility.

I have more articles if you guys are actually interested in learning..rather than quoting "gym science" to one another. I been there done that.

Do I have to share numbers with you?

[papi93]

Originally Posted by Defiant1

Thank jebus you guys got to it before I did.

That post was like jerking off while looking in the mirror calling yourself baby and smacking your own ass.

Now I know why W8 holds you in high regard.

[Canadian Iron]

Originally Posted by standAPART

waah waah waah....
Do I have to share numbers with you?

Yes, please do.

[Defiant1]

Originally Posted by papi93

Now I know why W8 holds you in high regard.

He and I are cool like that.

[gecko2424]

Originally Posted by standAPART

I take it you guys didn't appreciate my article. Sorry...I don't work for Bally's never will....trainers work for me at my facility.

I have more articles if you guys are actually interested in learning..rather than quoting "gym science" to one another. I been there done that.

Do I have to share numbers with you?

Do you know boxtrot? Are you his friend that got built off pushups and curls and now looks "great"?

[Zac Robinson]

Originally Posted by standAPART

I take it you guys didn't appreciate my article. Sorry...I don't work for Bally's never will....trainers work for me at my facility.

I have more articles if you guys are actually interested in learning..rather than quoting "gym science" to one another. I been there done that.

Do I have to share numbers with you?

Think it is the way you came off bro. Sounds like you are mainly interested in advertising your site, this wouldn't be so bad if you would have established yourself on here. I'm sure you have some information that would be of help to people, but you have to understand that there are a lot of intelligent people on here who are also 'certified'. So your best bet would be to start over and just answer questions to the best of your ability. A lot of people may learn stuff from you, and you may learn a lot of stuff too.

[papi93]

Originally Posted by Zac Robinson

Think it is the way you came off bro. Sounds like you are mainly interested in advertising your site, this wouldn't be so bad if you would have established yourself on here. I'm sure you have some information that would be of help to people, but you have to understand that there are a lot of intelligent people on here who are also 'certified'. So your best bet would be to start over and just answer questions to the best of your ability. A lot of people may learn stuff from you, and you may learn a lot of stuff too.

This will be the second quote of yours that I bumped today. Excellent work!

[W8isGR8]

Originally Posted by standAPART

Do I have to share numbers with you?

I'm not giving you my number, homo. I'm not interested in your either.