Stability Ball Push-Up
This is a compound horizontal push movement performed with the feet elevated on a stability ball, highly engaging the chest, shoulders, and core stabilizers.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Glutes, Lower Back
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
10/10Upper Chest, Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Long Head
Abs
6/10Rectus Abdominis, Transverse Abdominis
Glutes
4/10Glute Max
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer if working for strength, shorter for endurance circuits.
How to Perform
Assume a push-up position with hands shoulder-width apart on the floor. Place your shins or feet on top of the stability ball, keeping the body straight from head to heels.
- Brace your core tightly, maintaining a rigid plank position with hips elevated and stable.
- Slowly bend your elbows, lowering your chest toward the floor in a controlled manner.
- Keep your elbows slightly tucked and shoulder blades retracted as you descend.
- Powerfully push through your hands to extend your elbows and return to the starting plank position.
Coaching Tips
Form Cues
- Maintain rigid plank
- Squeeze glutes and core
- Hands under shoulders
- Elbows slightly tucked
Breathing
Inhale as you descend into the push-up, maintaining a strong core brace. Exhale forcefully as you push back up to the starting position.
Tempo
2-0-1
Range of Motion
Lower the chest until the elbows are bent approximately 90 degrees or slightly deeper, keeping the body in a straight line without sinking.
Safety
Safety Notes
- Do not attempt if you cannot maintain a stable plank position.
- Control the movement; avoid sudden shifts in balance.
- Stop immediately if sharp wrist or shoulder pain occurs.
Spotting
Not recommended; focus on stability. Reduce instability by placing knees on the ball instead of feet if needed.
Common Mistakes
- Allowing hips to sag down
- Flaring elbows excessively
- Losing core tension
- Bouncing off the bottom
When to Avoid
- Acute wrist or shoulder pain
- Recent shoulder or rotator cuff injury
- Severe core weakness
Flexibility Needed
- Adequate wrist extension mobility
- Shoulder stability and retraction control
Build Up First
- Ability to perform standard push-ups effectively
- Competence holding a plank for 60 seconds
Also known as
Push Up (Feet on Swiss Ball), Decline Push-up (on stability ball), Stability Ball Decline Push-Up
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