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Pushup (Swiss Ball)

Target Muscles: Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Place your feet on an exercise ball and face the floor with your upper body. 2. Place your hands directly out to your sides, fingers facing forward. The Movement: 1. Slowly push your body upwards until you are parallel with the floor. 2. Slowly bring your body back to the starting position with your nose inches from the floor. Tips: • Keep your hips perfectly straight. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push yourself upwards or you will reduce the amount of work done by the chest. • Do not bounce yourself off the floor. Again, this reduces the amount of chest work and risks injury to the chest muscles. • Keep your palms facing forwards and your wrists straight. Variations: Wide grip: Using an arm spacing one and a half times shoulder width apart places more emphasis on the pectorals (especially the outer part) and less on the triceps. Narrow grip: Using a shoulder-width arm spacing places more em­phasis on the triceps and the inner pectorals.
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