The push-up uses the muscles of the upper body and requires core strength and stabilization to avoid injury. One of the benefits of a push-up is that a majority of its variations require little to no equipment and can be performed almost anywhere. As strength increases, a stability ball can be incorporated to further enhance the element of core stabilization and balance.
Basic Push-up
To position yourself for a push-up, kneel with your feet behind you and hip-width apart. Lean forward to place your hands shoulder-width apart and slightly ahead of your shoulders. Contract the core muscles and lift your knees off the floor to support your body weight between your hands and toes. Keep your spine in a neutral position as you lower your body toward the floor to form a 90-degree bend at your elbows. Pause and then extend the arms to return to your starting position.
Push-up With Clap
Being an advanced exercise, you should only attempt the push-up with a clap after mastering a basic push-up, and being extremely confident in their upper body strength. People with shoulder or neck injuries, as well as sufferers of back pain, should avoid this exercise. Get in position for a normal push-up; balancing your weight between your hands and toes, and with neutral alignment of the spine. Lower your body as normal to a 90-degree flexion at your elbows. Keeping your core contracted as best as possible to avoid injury, powerfully push up with enough force to bring the hands off the ground, enabling you to clap and return your hands to position when you land.
Push-up Over Stability Ball
Performing a push-up over a stability ball increases core stability, as well as builds strength in the upper body. Kneel on the floor with your knees hip-width apart and a stability ball in front of your thighs. Lean forward over the ball, allowing it to roll and pull your body over it until you can place your hands on the floor below your shoulders. Contract the core and lift the legs until the body is in a straight line and parallel to the floor. One hand at a time, walk your body forward, further pulling you over the ball until your feet are balancing on top of the ball. Ensure the hands are shoulder-width apart and perform a push up. If you are a beginner, attempt this exercise with the stability ball beneath your knees or shins first.
Stability Ball Push-up
You can also use a stability ball to perform push-ups using your hands to balance on top of it. There are various ways to get into position for this exercise, but the American Council on Exercise suggests lying prone over a stability ball with your hands on the floor beneath your shoulders and your legs extended behind you with your toes hip-width apart on the floor. Shift the body back over the ball until your upper torso is on top of the ball and you are able flex your elbows and place your hands on the ball beneath your shoulders. Contract the core and lift the body by extending the elbows. Once you have reached a neutral alignment, perform a push-up, keeping the stability ball as still as possible.
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