Stability Ball Feet Elevated Diamond Push Up

Instructions for proper form

Start in a prone position with your feet elevated on a stability ball. Place your hands shoulder-width apart on the floor, positioning your palms flat and fingers pointing forward. Engage your core to stabilize your body. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Push back up to the starting position while maintaining a straight line from your head to your heels. Keep your body rigid and avoid arching your back.

Common mistakes to avoid

1. Letting the hips sag or elevate excessively. 2. Flaring elbows out too wide instead of keeping them close to the body. 3. Neglecting core engagement, which may lead to lower back strain. 4. Not going low enough during the push-up or using momentum to push back up.

Benefits

Specific benefits of the exercise

This exercise specifically targets the triceps, improves upper body strength, and enhances core stability due to the balance challenge provided by the stability ball.

Expected results and timeframe

With consistent training (2-3 times per week), improvements in tricep strength and overall upper body conditioning can be expected in 4-6 weeks. Increased core stability and overall body coordination may also be achieved..

Who this exercise is best for

This exercise is ideal for intermediate trainees looking to enhance triceps strength, improve pushing ability, and engage the core for stability. It is well-suited for those familiar with traditional push-ups who want to progress and add variety.

Scientific studies supporting its effectiveness

Studies suggest that exercises incorporating instability training (like using a stability ball) can improve muscle engagement and recruitment, particularly for the triceps and stabilizing muscles, enhancing overall strength and performance.

Variations

Beginner modifications

Beginners may perform standard push-ups on the floor or decrease the angle by performing the exercise with their knees on the ground instead of feet elevated.

Advanced progressions

Advanced variations include adding a weighted vest for additional resistance, performing a single-arm diamond push-up on the ball, or increasing the height of the feet for a greater challenge.

Integrations

Complementary exercises

Complementary exercises include tricep dips, plank variations, and resistance band tricep extensions to create a well-rounded upper body workout.

Super set recommendations

Super set with exercises like overhead tricep extensions or close-grip bench presses to intensify the tricep workout and maximize muscle fatigue.

Sample workout routines

Incorporate the stability ball feet elevated diamond push-up in an upper body workout routine alongside other exercises like pull-ups, shoulder presses, and bent-over rows for a comprehensive session.

Exercise combinations

Combine this push-up with a stability ball roll out or stability ball plank for a solid core and upper body workout.

Best time to do this exercise in your workout

It is best performed during the upper body segment of a workout, ideally after more general warm-up activities and before more isolated tricep training to maximize engagement and strength application when the muscles are fresh.