Elite Physique The New Science of Building a Better Body

Swiss Ball Push-Up
Performing a push-up from a Swiss ball creates a unique challenge. The instability from
the ball requires increased muscle activation throughout the core and shoulder complex.
This exercise is also an excellent way to build the triceps when minimal equipment
is available.
HOW TO DO IT
1. Place your hands shoulder-width
apart on a
large Swiss ball, fingers
angled slightly outward.
Get into the top position
of a push-up with your
feet approximately hipwidth
apart and your
toes resting on the floor
(see figure a). Your body
is aligned from neck to
ankles.
2. Squeeze your glutes,
brace your abs, and then
lower your body until your
chest touches the ball,
or as far as your strength
allows (see figure b).
3. Push up until your elbows
are locked straight and
repeat.
a
HORIZONTAL PUSH
ADVANTAGES
b
• Performing a push-up
on a Swiss ball increases muscle activation throughout the anterior core and
shoulder stabilizers.
• This variation emphasizes development of the triceps when free weights aren’t
available.
COACHING CUE
In the early stages, start with a large, fully inflated ball. As your strength increases,
progress to a smaller ball with less air in it.
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