Performing a push up with one hand on a ball is an awesome way to challenge your core as well as increase your range of motion while doing a pushup. Passing the ball back and forth from right to left after each rep, is an easy way to get the most out of a pushup and an awesome, minimal, upper body workout.
Once you have mastered the basic pushup, it gets a little old. This is a great way to keep things interesting and fresh while giving yourself a greater challenge. This pushup variation targets the chest, shoulders and arms amongst other muscles, but also by balancing on a ball it forces your core to get a workout just trying to stabilize itself. Your chest and shoulders are exercised in a variety of ways as your changing hand position allows for a variety of movement. This also prepares you for the elusive one armed pushup. With variations to your center of gravity and hand position, you can fine an infinite amount of ways to give your upper body a challenge.
I don’t know if you can tell, but I absolutely love pushups. I like how minimal workouts really can pack on muscle and strength, and this one only includes a soccer ball that I had rolling around my trunk. You can really use any type of ball and the varying sizes can contribute to varying difficulties. A medicine ball, a basketball, a soccer ball or any other ball will make for an interesting and challenging pushup. Try for 3 sets of 10 (for each arm) and see how tough it really can be!
How to Do the Alternating Ball Push Up
1. Get in a regular push up position with your hands about shoulder width apart.
2. Put one hand on the floor and the other hand on the ball.
3. Keep your hands about shoulder-width apart to begging with and over time you can vary your hand positioning.
4. Perform a pushup with your hand on the ball, and chest down to level of the ball and back up again.
5. Maintain a rigid posture from your head to your toes and avoid any sagging or arching of your lower back.
6. Keep your elbows tucked in just slightly.
7. Finish the pushup until you return to the start position with elbows extended.
8. Roll the ball to the opposite hand and repeat your reps by alternating hands .
9. Adding the ball push up to your routine is one way to build up your strength so you can not only do more pushups but add another dimension to your body weight workouts.
10.Have fun, be careful and push hard!