Ball triceps extension

Starting position:

Press your hands against the ball leaning on the wall. Keep your hands pressed against the ball in front of you at shoulder level. Keep your body core firm, your pelvis in a neutral position and shoulder blades fixed in one position. Stretch your legs apart to shoulder width.

Exercise:

From the starting position, go towards the ball by bending your elbows with your head pointing toward your hands. In the lowered position your elbows are pressing against the ball. Keep your elbows at shoulder width throughout the movement. Keep your body core fixed, do not bend at the waist and keep your elbows pointed downward and do not allow them go to the side when you are in the lowered position. Go back up the same way without bending your spine. Inhale in the starting position, fix your body core with air throughout the entire movement, and exhale while going back to the starting position.

Remember:

Keep your elbows pointed downward with no lateral movement.

Keep your body core firm, avoid bending at the waist and keep your pelvis in a neutral position.

Pay attention to fixing your shoulder blades to the chest section of the spine. The shoulder blades should not change position throughout the entire movement. Avoid joining your shoulder blades in the lowered position.

Do not twist your wrists sideways and keep them in a natural straight position.

Recommendation:

To start, take account of your fitness level and control the angle at which you press against the ball. If you are quite fit, you can put the ball on the floor and execute the same exercise at a more challenging angle.