Ball Exercise 15: "Tech Pec Reboot"
Want to go from mouse hands to monkey arms? Give your pecs a boost with this quick push-up exercise, made easier or harder, with a stability ball.
This is fifteen of a set of 24 exercises that get you back into your body, stretching key tech-influenced body parts, and add a little play and peace to your day.
Day 15: “Tech Pec Reboot”
Push-ups, like most exercises, are analog and never go out of style. If you’ve got sore arms and stiff shoulders at the end of the day, feed and water them with a little movement, made easier or more challenging by adjusting your position on a ball.
Start on your knees with the ball in front of your hips and walk your hands forward to move the ball closer to your feet.
Hold your plank, without letting the spine sink in the middle.
Open your hands “push-up width,” so that your elbows sit over your wrists when the chest is closer to the ground.
Slowly bend the elbows to lower the chest, then press up to the top.
Repeat until you need to roll back for a rest.
To make it easier…
Don’t start with the ball all the way at your heels, bring it closer to your knees. As you build strength, move the ball back towards your feet.
Make it harder
Walk your hands farther forward, moving the ball closer to the feet. To make it easier, do the reverse!
Don’t have a ball?
Try this on your knees or from a push-up position.
Keep Moving
Day 14 EXERCISE is a great hip-flexor stretch to pair with a good read
Brilliant exercise! The timing couldn't be better—my shoulders have been screaming after long desk sessions. I appreciate how the ball positioning makes it so adjustable; I started closer to my knees and immediately felt those pecs activating without the wrist strain I usually get from regualr pushups. "Feed and water them with movement" is such a perfect way to frame recovery.