Best Advanced Push Day Workouts With Stability Swiss Ball
About
This workout focuses on advanced push day movements utilizing a stability Swiss ball.
Advanced exercises require significant mastery and experience, typically suited for individuals with over four years of weightlifting practice.
Push exercises include both horizontal and vertical variants, primarily targeting the chest, shoulders, and triceps muscles.
Exercises might feature complex combinations and dynamic stability requirements, enhancing engagement and effectiveness.
Integrating this into a PPL routine can provide a balanced and comprehensive training approach.
Adequate technique and safety principles are paramount for optimal performance in these sessions.
The 2 Best Advanced Push Day Exercises with Stability (Swiss) Ball
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1. Exercise Ball Push Up
Exercise Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED185,870Chest Strength32 mScoreChest
Stability (Swiss) BallThe Exercise Ball Push Up involves placing your feet or knees on a stability ball while doing push-ups. This challenges your balance and engages your chest, triceps, and core muscles more than standard push-ups.
How to do it
- Place your hands on the outer edge of an exercise ball with fingers facing out.
- Lift your knees to form a straight line from your heels to your shoulders.
- Bend your elbows to lower your chest towards the ball, keeping elbows at a 45-degree angle from your body.
- When your chest touches the ball, push up to return to the starting position and roll the ball to your left hand.
Sets, Reps, Weight18reps28reps38reps48reps2. Balance Trainer Stability Ball Push Up
Balance Trainer Stability Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED16,075Chest Strength64 mScoreChest
BOSU® Balance TrainerStability (Swiss) BallThe Balance Trainer Stability Ball Push Up is a challenging twist on the regular push-up. It works your chest, shoulders, and triceps while adding instability for increased strength and stability in pushing movements.
How to do it
- Get into a plank position with your feet on a Balance Trainer dome and hands on Balance Pods.
- Lower your chest towards the floor by bending your arms.
- Push back up to the plank position, keeping your core tight and your lower back straight.
Sets, Reps, Weight18reps28reps38reps48reps