Stability Ball Push-Up
A bodyweight push-up variation with feet on a stability ball that targets the chest, shoulders, triceps, and core to build upper body strength and stability through increased demand on balance and coordination.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Abs
Secondary Muscles
Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Abs
8/10Rectus Abdominis, Transverse Abdominis
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Obliques
5/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Kneel in front of a stability ball and place hands on the floor shoulder-width apart. Position feet or shins on the ball and walk hands forward to form a straight body line from head to heels in a high plank.
- Inhale and bend elbows to lower chest toward floor, keeping elbows at 45 degrees.
- Maintain straight body line with engaged core and glutes throughout descent.
- Exhale and press through palms to extend arms and return to starting position.
- Keep head neutral and avoid locking elbows at the top.
- Repeat for prescribed reps while controlling the ball's instability.
Coaching Tips
Form Cues
- Body straight as a board
- Elbows tucked at 45 degrees
- Core tight, hips square
- Press evenly through both hands
- Gaze slightly forward
Breathing
Inhale during the lowering phase and exhale forcefully as you push up, bracing your core on every rep.
Tempo
3-1-1
Range of Motion
Lower until chest is just above the floor with elbows at 90 degrees; extend arms fully without locking elbows.
Safety
Safety Notes
- Master standard push-ups first
- Use a properly inflated ball
- Avoid if shoulder or wrist injuries present
- Stop if lower back rounds
- Wider foot stance for stability
Spotting
No spotter needed; use a wall or partner to stabilize the ball if beginner.
Common Mistakes
- Sagging hips or arched back
- Flaring elbows wide
- Bouncing off the floor
- Shifting weight unevenly on the ball
- Neck straining upward
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Wrist injuries
Flexibility Needed
- Full shoulder flexion
- Ankle dorsiflexion for plank
Build Up First
- Proficiency in standard push-ups
- Basic plank hold competency
Also known as
Swiss Ball Push-Up, Exercise Ball Push-Up, Decline Ball Push-Up, Feet Elevated Stability Push-Up
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