Back to library

Exercise Library

Push-Up (On Stability Ball)

A push-up with feet elevated on a stability ball that loads the upper chest while demanding constant core control.

ChestStability BallHorizontal press

Primary

Pectoralis major

Secondary

Triceps brachiiAnterior deltoidCore stabilizers

Equipment

Stability Ball

Pattern

Horizontal press

Setup

  1. 01Kneel in front of a stability ball.
  2. 02Walk the hands forward until the shins rest on the ball.
  3. 03Set the hands slightly wider than shoulder width.
  4. 04Form a straight line from head to heels.

Execution

  1. 01Bend the elbows to lower the chest toward the floor.
  2. 02Keep the ball still as the body descends.
  3. 03Press back up to full elbow extension.
  4. 04Hold the plank line and repeat.

Checkpoints

  • -The body forms a rigid line from shoulders to ankles.
  • -The ball stays motionless throughout the rep.
  • -The elbows track at roughly 45 degrees from the torso.
  • -The hips neither sag nor pike upward.

Common mistakes

  • -Letting the hips sag toward the floor.
  • -Allowing the ball to roll during reps.
  • -Cutting depth short to keep balance.
  • -Placing the ball under the thighs, which removes the challenge.

Programming notes

  • -Use 2 to 4 sets of 8 to 15 reps.
  • -Move the ball toward the toes to increase difficulty.
  • -Master standard push-ups before progressing to the ball.

Related exercises

Push-Up

Bodyweight / Chest

Push Up on Bosu Ball

Stability Ball / Chest

Plank

Bodyweight / Core

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play