Decline Push-Up on Stability Ball
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as they do in everyday life as well.
The muscles in the chest (especially the pectoralis major), shoulders (especially the front deltoids), and arms (especially the triceps) play a more active role. The chest and shoulder muscles work hard to pull the upper arms forward, while the triceps engage to extend the arms.
In this decline variation, relatively more emphasis is placed on the upper fibers of the chest muscles and on the front of the shoulders. In addition, because less weight is supported by the feet, this variation is more challenging than the regular push-up.
Because the elevation is provided by a ball, the core muscles, as well as the shoulders, must work harder to maintain stability.
Decline Push-Up on Stability Ball execution
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1
Assume a plank position with your arms extended and your feet placed flat on a stability ball.
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2
Place your hands shoulder-width apart or wider, depending on your goal, on the floor.
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3
Keep your head in a neutral position by looking down. This is your starting position.
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4
Lower yourself in a controlled manner by bending your arms, with your elbows moving backward. Stay just above the floor.
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5
Push yourself up explosively until your arms are almost fully extended.
Decline Push-Up on Stability Ball
Active muscles:
- Pectoralis major (large chest muscle)
- Anterior deltoid (front fibers of the shoulder muscle)
- Triceps brachii
- Serratus anterior
- Coracobrachialis
Stabilizing muscles:
- Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
- Serratus
- Trapezius
- Biceps brachii
- Latissimus dorsi
- Erector spinae
- Hamstrings
- Abdominal muscles
- Gluteal muscles
Decline Push-Up on Stability Ball technique
To place more demand on the stabilizing core muscles, you can position your feet as close together as possible. A wider stance provides more stability and makes the exercise easier.
Alternatives:
- Kneeling Push-Up
- Clap Push-Up
- Bench Press
- Cable Chest Press
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