Push up (on stability ball)
Challenge your chest, shoulders, and core with stability ball push-ups. This advanced variation increases instability, boosting strength and control.
Description
A variation of the traditional push-up exercise, performed with hands placed on a stability ball to increase the challenge and engage additional muscle groups.
How to Do Push up (on stability ball)
- 1Setup
Begin in a high plank position with your hands placed shoulder-width apart on top of a stability ball, fingers pointing forward.
- 2Setup
Extend your legs straight behind you, balancing on the balls of your feet, ensuring your body forms a straight line from head to heels.
- 3
Inhale as you slowly lower your chest towards the stability ball by bending your elbows, keeping them tucked close to your torso.
- 4
Descend until your chest is just above the ball, maintaining a rigid plank position without letting your hips sag or pike upwards.
- 5
Exhale and powerfully push through your hands to extend your arms, returning to the starting high plank position while maintaining control of the ball.
Tips
- Actively brace your core and glutes throughout the entire movement to maintain a stable body line and prevent your hips from dropping.
- Focus on a controlled, slow descent to maximize time under tension and enhance muscle activation in your chest and triceps.
- Keep your elbows pointing slightly backward and tucked relatively close to your body (around 45 degrees) to optimize chest engagement and protect your shoulders.
Common Mistakes
- ×Allowing your hips to sag towards the floor indicates a weak core; fix this by actively engaging your glutes and abdominals to maintain a straight body line.
- ×Letting your elbows flare out to the sides can strain your shoulder joints; fix this by consciously keeping your elbows tucked in closer to your torso.
- ×Losing control of the stability ball due to excessive speed; fix this by performing the movement slowly and deliberately, focusing on core stabilization and balance.
Variations
Barbell Chest Press on Stability Ball
Enhance chest strength and core stability with the Barbell Chest Press on Stability Ball.
Push Up On Bosu Ball
Elevate your push-up game with the Bosu ball, enhancing chest, shoulders, triceps, and core stability.
Push up (bosu ball)
Elevate your push-up game with the Bosu ball! This variation challenges stability, strengthens your chest, shoulders, and core, and improves overall body
Decline Push up (on stability ball)
Elevate your feet on a stability ball for a challenging decline push-up. This variation intensifies upper chest and shoulder activation, building strength
Related Exercises
Single Arm Push-Up on Medicine Ball
Challenge your upper body with the Single Arm Push-Up on Medicine Ball. This advanced exercise builds strength and stability while engaging your core.
Suspended Push Up
Elevate your push-up with suspension straps, engaging core and stabilizing muscles for a challenging chest, shoulder, and triceps workout.
Push Up Medicine Ball
Elevate your push-up with a medicine ball to challenge stability and engage your chest, shoulders, and triceps more intensely.
Exercise Ball Pike Pushup
Elevate your shoulders and core strength with the Exercise Ball Pike Pushup. This advanced bodyweight exercise targets deltoids, triceps, and abs,
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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