Safety Notes

• If unstable, start with knees on the ground.
• Do not allow the ball to roll away unexpectedly.
• Stop if you feel sharp pain in the wrists or shoulders.

Spotting

Not recommended; use a stable surface or revert to regular push-ups if struggling with balance.

Common Mistakes

• Sagging or hiking the hips
• Allowing the elbow to flare too wide
• Shifting weight excessively during the transition
• Losing core tension

• Acute wrist pain or instability
• Shoulder instability or rotator cuff injury
• Severe elbow tendinitis

• Adequate wrist extension mobility
• Shoulder flexion and extension without pain

Build Up First

• Ability to perform standard push-ups with good form
• Strong plank stability