Improve IPPT Score
Stability Ball Push-Ups
Improve your IPPT Score.
Are you aiming to conquer the IPPT and achieve your best performance? Look no further than the one-arm push-up variation: one of the pinnacles of bodyweight training. By gradually progressing towards this advanced variation, you can develop exceptional strength, stability, and muscular control.
Building Strength & Stability with Stability Ball Push-Ups:
Stability ball push-ups are a powerful exercise that targets your core stability and upper body strength. By incorporating the unstable surface of a stability ball, you’ll engage additional muscle groups and challenge your balance, leading to improved overall strength and control.
Executing Stability Ball Push-Ups:
Set up: Place a stability ball on the floor and assume a push-up position with your hands resting on the ball. Your body should be in a straight line from head to heels, and your feet should be slightly wider than shoulder-width apart for stability.
Core engagement: Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body throughout the exercise.
Controlled descent: Lower your chest towards the stability ball while maintaining proper alignment. Your elbows should be at a 45-degree angle from your body.
Push back up: Push through your hands and engage your chest, shoulders, and triceps to return to the starting position. Maintain control and stability on the stability ball throughout the movement.
Sets and Reps Combinations:
Beginner Level: Start with three sets of six to eight reps. Focus on maintaining proper form and stability on the stability ball. Take breaks as needed to ensure control throughout each set.
Intermediate Level: Progress to three sets of eight to ten reps. Challenge yourself by focusing on controlled descents and explosive push-backs, while maintaining stability on the stability ball.
Advanced Level: Aim for three sets of ten to twelve reps. Prioritize maintaining stability and control throughout the exercise, even as fatigue sets in. Increase the difficulty by placing your feet closer together or elevating your feet on a stable surface.
Impact on IPPT Performance:
Incorporating stability ball push-ups into your IPPT training regimen can have a significant impact on your performance. By challenging your core stability and engaging additional muscle groups, stability ball push-ups enhance your overall upper body strength and control. This translates directly to improved performance in the push-up component of the IPPT. Additionally, the increased core engagement and balance required during stability ball push-ups can positively influence other IPPT components, such as sit-ups and running.
If you are looking for additional guidance in your training, be sure to enquire for PT services.and