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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
- 01Kneel in front of a stability ball.
- 02Walk the hands forward until the shins rest on the ball.
- 03Set the hands slightly wider than shoulder width.
- 04Form a straight line from head to heels.
Execution
- 01Bend the elbows to lower the chest toward the floor.
- 02Keep the ball still as the body descends.
- 03Press back up to full elbow extension.
- 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.
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