How to Do Advanced Push-up Exercises

Push-ups are a compound exercise involving many muscles and are a good indicator of general fitness. Variations on the push-up can be used as plyometric exercises to train track and field athletes.

Instructions

1. Find the exercise balls commonly available at a fitness club. The medicine ball is about the size of a basketball and comes in weight ranging from 2 to 25 pounds. The Swiss ball is virtually weightless and can be up to 34 inches in diameter.

2. Ensure you are in shape for these exercises. Push-ups with balls are advanced exercises and you should be able to do regular push-ups easily before attempting these exercises.

3. Perform a push-up with one hand on top of the medicine ball. The objective is to combine the strength required by a push-up with the balance needed to keep the ball from rolling.

4. Advance to alternating medicine ball push-ups once you are comfortable with the push-ups described in Step 3. Push your weight off of both hands while your right hand is on top of the ball. Roll the ball towards your left hand at the same time and land your left hand on top of the ball. Lower your body as with a regular push-up and repeat to roll the ball back to your right hand.

5. Perform a push-up on a Swiss ball with your hands far enough apart to hold it. Once you can do this easily, push hard enough to lift yourself and the ball into the air. Lower your upper body as with a regular push-up when the ball lands on the floor.