Push-up ► push up

Individual work

Push-up position, support your upper body with your hands on a ball/helmet (or place your hands on the ball), bend and stretch your arms (lower and raise your upper body).

Attention:
Do not arch your back, tense your torso, bend your elbows approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Just hold the starting position; lower the upper body less (barely bend the arms).

Harden:
Additional weight (on the shoulders); legs on an unstable surface.

1 ball (e.g. medicine or basketball)/helmet

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 additional ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)