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Stability Ball Decline Pushup
A decline pushup variation with feet on a stability ball, training the chest, shoulders, and core stability. Used for advanced hypertrophy and functional pressing strength.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
6
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, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Long Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place your hands on the floor, slightly wider than shoulder-width apart. Position your feet centered on the stability ball to assume a stable decline plank position with your body in a straight line from head to heels.
- Brace your core and keep your body straight, maintaining balance on the ball.
- Slowly lower your chest toward the floor by bending your elbows.
- Ensure your elbows track back at a 45-degree angle to your body.
- Pause briefly when your chest is just above the floor or at full depth.
- Explode back up by pressing through your hands until your elbows are fully extended.
Coaching Tips
Form Cues
- Core tight and stable.
- Push the floor away.
- Elbows track back 45 degrees.
- Maintain flat back.
- Control the ball.
Breathing
Inhale while lowering into the pushup, then powerfully exhale while pressing back up; maintain a tight core brace throughout the movement.
Tempo
2-1-1
Range of Motion
Lower the chest until the elbows reach roughly a 90-degree angle or slightly deeper, maintaining core tension and control over the ball.
Safety
Safety Notes
- Ensure the stability ball is properly inflated and positioned securely.
- Avoid if you have acute shoulder pain or severe wrist instability.
- Regress to decline pushups if you cannot maintain the stable plank position.
Spotting
Not applicable; this is a bodyweight stability exercise. Use appropriate regression if stability is compromised.
Common Mistakes
- Letting the hips sag or pike up too high.
- Losing control or rolling the ball.
- Flaring the elbows out excessively wide.
- Dropping the head toward the floor.
When to Avoid
- Acute shoulder injury
- Wrist pain or injury
- Herniated discs or severe low back instability
Flexibility Needed
- Good wrist extension
- Adequate shoulder joint stability
Build Up First
- Competency performing a standard pushup
- Ability to maintain a strong plank for 60 seconds
- Mastery of decline pushup form
Also known as
Incline Pushup with Stability Ball, Elevated Feet Stability Ball Pushup
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