Push-Up (on stability ball)

Push-Up (on stability ball)

The Push-Up on Stability Ball is an advanced variation of the classic push-up exercise that adds an extra challenge to your upper body and core muscles. In this variation, you use a stability ball to increase the instability of the exercise, engaging more muscles to maintain balance and control throughout the movement. This exercise primarily targets your chest, shoulders, and triceps, just like a regular push-up. However, because of the unstable surface, it also activates your core muscles, including your abdominals, obliques, and lower back, as they work to keep your body steady and balanced. The key to performing a Push-Up on Stability Ball is maintaining proper form and control. By engaging your core muscles and keeping your body in a straight line, you can maximize the effectiveness of this exercise and prevent any unnecessary strain on your joints. Incorporating the Push-Up on Stability Ball into your regular workout routine can enhance upper body strength, stability, and promote better overall body control. Remember to start with a stable and properly inflated stability ball, and always listen to your body. If you feel any pain or discomfort, modify the exercise or consult with a fitness professional to ensure safe and effective execution.


  • Start by placing a stability ball on the floor and positioning yourself in a push-up position with your hands placed on the sides of the stability ball.
  • Ensure that your body forms a straight line from your head to your heels, and engage your core muscles.
  • Lower your chest towards the stability ball by bending your elbows, while keeping them close to your body.
  • Push through your hands to extend your elbows and return to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability.
  • Keep your head in a neutral position, looking slightly ahead of you.
  • Focus on a slow and controlled descent, emphasizing the eccentric or lowering phase of the push-up.
  • Maintain proper body alignment by avoiding a technique called sagging or piking of the hips.
  • Progress gradually by starting with a smaller stability ball and increasing ball size as you build strength and stability.
  • Consider performing push-ups on an unstable surface like a stability ball to further engage your core and challenge your balance.
  • Experiment with hand placement to target different muscles; a wider hand placement targets the chest and shoulders more, while a narrower hand placement targets the triceps.
  • Add variation by elevating your feet on a bench or step to increase the difficulty and activate more muscles.
  • Incorporate push-ups on a stability ball into a well-rounded upper body workout routine for overall strength and muscle development.
  • Listen to your body and modify the exercise or seek professional guidance if you experience pain or discomfort during the exercise.


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