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Narrow Push-Up on Exercise Ball

Narrow Push-Up on Exercise Ball

The Narrow Push-Up on Exercise Ball is an advanced variation of the traditional push-up that targets the chest, triceps, and core muscles. By incorporating the exercise ball into this movement, it adds an element of instability, forcing your muscles to work harder to maintain balance and control throughout the exercise. To perform this exercise, begin by placing an exercise ball on the floor and positioning yourself in a push-up position with your hands shoulder-width apart on top of the ball. Make sure your core is engaged and your body forms a straight line from head to toes. This serves as your starting position. As you lower your body towards the ball, keep your elbows close to your sides, forming a narrower hand position than a traditional push-up. Lower yourself until your chest is just above the ball, and then push through your chest and arms to return to the starting position. To make this exercise more challenging, you can elevate your feet by placing them on a bench or step. This increases the difficulty by adding more bodyweight resistance to your upper body. The Narrow Push-Up on Exercise Ball is a great exercise for individuals looking to strengthen their chest and triceps while also engaging the core muscles. It is important to maintain proper form throughout the movement and listen to your body's limits. Start with a modified version if needed and gradually progress as you become stronger and more comfortable with the exercise.


  • Start in a push-up position with your hands positioned on an exercise ball, directly under your shoulders and your legs extended behind you.
  • Keep your body in a straight line from your head to your heels, engaging your core and glutes.
  • Bend your elbows and lower your chest towards the ball, while keeping your back straight and your elbows close to your body.
  • Pause for a brief moment when your chest is close to the ball, and then slowly push yourself back up to the starting position.
  • Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging your chest, shoulders, and triceps throughout the movement.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and balance.
  • Elevate your feet on a stable surface to increase the intensity of the exercise.
  • Maintain proper alignment by keeping your head, neck, and spine in a neutral position.
  • Focus on breathing deeply and exhaling as you push up.
  • To target the triceps more, position your hands closer together, forming a diamond shape.
  • Start with a modified version of the exercise by performing it on your knees if full range of motion is challenging.
  • Gradually increase the range of motion by lowering your chest closer to the exercise ball.
  • Aim for controlled and slow movements to maximize muscle engagement and reduce the risk of injury.
  • Perform the exercise in front of a mirror to ensure proper form and technique.
  • Include this exercise as part of a well-rounded upper body workout routine.

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