Decline Push-up (on stability ball)

Decline Push-up (on stability ball)


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



Kneel with chest or waist on exercise ball. Dive over top and place hands on floor with arms extended down supporting upper body. While keeping body horizontal, walk hands further away from ball until thighs are positioned on top of ball and hands are slightly wider than shoulder width. Bend knees so feet are up above knees.


Keeping hips straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.


Range of motion will be compromised if grip is too wide or necked is protracted. Very high elevations may not involve sternal head of pectoralis major. Lower elevations will target sternal head of pectoralis major, but still involve clavicular head of pectoralis major as synergist.


Resistance can be reduced by smaller ball with less elevation or with knees on floor.


Using a larger ball with greater elevation exercise more challenging. Feet can also be placed on bench with legs straight.

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