Push-up (on Stability Ball)

Intermediate

Pectorals

Stability Ball

What Push-up (on Stability Ball) really gives you is chest thickness through a full range, driven by straightforward equipment demands.

How to do Push-up (on Stability Ball)

Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
Extend your legs straight out behind you, balancing on your toes.
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises

Push-up (on Stability Ball) Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Push-up (on Stability Ball) Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Push-up (on Stability Ball)

Easier progression

Dumbbell Decline Hammer Press

Harder progression

Push-up (wall) V. 2

Swap Push-up (on Stability Ball) For

Barbell Reverse Grip Decline Bench Press

Weighted Svend Press

Dumbbell Incline Alternate Press

Push-up (on Stability Ball) — Frequently Asked Questions

How do you do the Push-up (on Stability Ball)?

Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. Extend your legs straight out behind you, balancing on your toes. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Push-up (on Stability Ball) work?

The Push-up (on Stability Ball) primarily targets the pectorals. It is classified as a chest exercise and is performed with stability Ball.

How many sets and reps of the Push-up (on Stability Ball) should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Push-up (on Stability Ball) good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Push-up (on Stability Ball)?

Try the Barbell Reverse Grip Decline Bench Press, Weighted Svend Press or the Dumbbell Incline Alternate Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.