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Stability Ball Decline Pushup
A bodyweight decline pushup variation with feet on a stability ball that targets upper chest, shoulders, and triceps while building core stability for upper body strength and balance training.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Lower Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place hands on floor shoulder-width apart, feet or shins on stability ball behind you, forming a straight line from head to heels with core braced.
- Inhale and bend elbows to lower chest toward floor, keeping elbows at 45 degrees.
- Maintain neutral spine and engaged core throughout descent.
- Exhale and press through palms to extend arms and return to plank position.
- Keep body rigid to avoid sagging hips or arching back.
- Repeat for desired reps, controlling the unstable surface.
Coaching Tips
Form Cues
- Elbows tucked at 45 degrees
- Core tight, glutes squeezed
- Body straight line
- Press evenly through hands
- Gaze neutral forward
Breathing
Inhale during the lowering phase; exhale as you push up, bracing core on each breath.
Tempo
2-1-1
Range of Motion
Lower until chest nears floor or upper arms parallel; extend arms fully without locking elbows at top.
Safety
Safety Notes
- Master basic pushups first
- Use properly inflated ball on non-slip surface
- Avoid if shoulder, wrist, or elbow injuries present
- Engage core to prevent lower back strain
- Start with shins on ball for stability
Spotting
Not required; self-spot with control or wall support if ball unstable.
Common Mistakes
- Sagging hips or arching back
- Flaring elbows wide
- Rushing the descent
- Allowing ball to roll uncontrolled
- Locking elbows at top
When to Avoid
- Acute shoulder impingement
- Wrist or elbow injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension mobility
- Ankle dorsiflexion for balance
Build Up First
- Proficient in standard pushups
- Core bracing competency
- Balance on unstable surface
Also known as
Swiss Ball Decline Push-Up, Decline Push-Up on Stability Ball, Ball Decline Pushup
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