Push-up: What I See

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In this series, I will examine exercises that I see performed on the stability ball frequently in gyms across the country. Have I been across the country? No, but I spend the greater part of my day in a gym—whether it is managing it, training clients, or working out.

As the newest techniques are marveled at helping you achieve faster results, what usually comes up in the exercise program is the stability ball. The stability ball (aka: physio ball, swiss ball, resist-a-ball) has gained popularity since its inception from the rehab world to the fitness world around 1998.  Many magazines are now showcasing the versatility of the ball and making its mainstream acceptance much easier.  Because the shape of the ball is unstable, it challenges the core muscles of the body to maintain a center of gravity and balance.  Joint stability plays a huge factor when exercising on the ball and helps increase core strength by challenging the function of the joint (to stay stable), especially under loads.

Most personal trainers ask of their clients to perform exercises on the ball in an effort to “simply make it harder”. Numerous exercises can be performed on the ball that adds to its significance to any personal trainer’s tool kit. A workout on the ball can be just as challenging as 2 hours in the weight room—depending on the exercises chosen and fitness level of the participant.  One of those exercises that are basically chosen is the push-up.

The push-up is a very basic upper body exercise that focuses on shoulder, arm and chest strength and endurance.  The push-up is probably the most widely known exercise used in PE classes, military training, and gyms.  So with the addition of the stability ball, the push up has added variety.

There are two types of basic push-up variations that can be performed on the stability ball:
 

1.)  Feet or thighs on the ball and hands pushing off the floor

2.)  Feet or thighs on the floor and hands pushing off the ball.

There are other variations to the ball push-up, but I will examine variation number #2.

Many people I see in the gym perform the push-up on the ball with too-narrow of a grip (on the ball).  Remember the ball is a sphere, so you must hold it off to the side of the top in the 3 and 9 position.  Also, fingers will not be facing forwards all the time; they will be slightly facing the floor—depending on the size of the ball and amount of inflated air.  Most people try to perform the ball push-up when they re not ready to do so.  Meaning, the necessary muscles to achieve a great push-up off the ball are not strong or conditioned.  However, trainers insist they try to perform them off the ball for the sake of difficulty.

When the untrained individual rests their weight into the ball, a chain reaction of signals is sent to the brain.  Instantaneously, the body’s nervous system senses an emergency as proprioception is challenged and balance is altered.  Muscles are called upon to return the body to a “comfort level”.  These muscles that are called to assist interact with joints and prime movers.  In most cases, superficial prime movers cannot protect the integrity of the joint effectively (making sure the joint moves or functions they way it was designed).  So what we call the “core muscles” have to come in and do the work.  Core muscles do not only involve the abdominal region—although that is what is always highlighted out by many popular fitness experts and videos.  The core also consists of the thoracic spine and scapulae, along with numerous hip and back muscles.

During a push-up, the thoracic spine and scapula are challenged. 

If they are weak, a host of compensations are revealed during a ball push-up:

1.)  jutting neck

2.)  overly tight levator scapulae (neck)

3.)  scapulae “winging”

4.)  weak triceps

5.)  inability to maintain drawn-in abs

6.)  inability to lower body to ball (lack of eccentric strength)

7.)  inability to perform more than 3 push-ups

So this is what the trained eye sees.  People are still able to perform the push-up off the ball, however, this compensations are evident by poor form and lack of reps. Most experts will contend, well “you have to start somewhere and we can’t stop an exercise program because of a few compensations”.  My answer is “You can modify...” and we can start by perfecting the push up off the floor first. 

An exercise program doesn’t have to be delayed because of compensations…only modified to include some necessary exercises.

Here are some auxiliary exercises that can improve a ball push-up:

1.)  push up off the floor (off knees, if needed)

2.)  planks

3.)  side planks

4.)  inchworms

5.)  external/internal rotation (for rotator cuff)

6.)  static push-up hold on the ball

7.)  ball taps

8.)  ball crunches (progressed)

9.)  ball walk-outs (progressed)

Here are some stretches that can be performed to improve a ball push-up:

1.)  levator neck stretch

2.)  assisted chest stretch

3.)  external/internal shoulder stretch

4.)  prone cobra stretch

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