Narrow Push-up On Exercise Ball
Chasing triceps mass behind every press? Narrow Push-up On Exercise Ball uses straightforward equipment demands to get there.
How to do Narrow Push-up On Exercise Ball
- Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
- Engage your core and keep your body in a straight line from head to toe.
- Lower your chest towards the ball by bending your elbows, keeping them close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Narrow Push-up On Exercise Ball Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Narrow Push-up On Exercise Ball Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Narrow Push-up On Exercise Ball
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Narrow Push-up On Exercise Ball — Frequently Asked Questions
How do you do the Narrow Push-up On Exercise Ball?
Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart. Engage your core and keep your body in a straight line from head to toe. Lower your chest towards the ball by bending your elbows, keeping them close to your body. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Narrow Push-up On Exercise Ball work?
The Narrow Push-up On Exercise Ball primarily targets the triceps. It is classified as a arms exercise and is performed with stability Ball.
How many sets and reps of the Narrow Push-up On Exercise Ball should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Narrow Push-up On Exercise Ball good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Narrow Push-up On Exercise Ball?
Try the Dumbbell Close Grip Press, Weighted Tricep Dips or the Stalder Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
