Chest / Intermediate / Compound (multi-joint)

Stability Ball Push-Up

A push-up with the feet on a stability ball that adds a core stability demand to chest and triceps work.

At a glance

Primary

Chest, Triceps

Secondary

Front delts, Abs, Serratus anterior

Equipment

Stability ball

Movement pattern

Horizontal push, Anti-extension (brace)

Level

Intermediate

Type

Chest, Compound (multi-joint), Balance / unstable

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Place your shins or feet on a stability ball and walk your hands out to a push-up position, hands under your shoulders.
2. Brace your core so your body forms a straight line.
3. Lower your chest toward the floor by bending your elbows.
4. Press back up to straight arms while keeping the ball still.

Tips

• Do not let your hips sag.
• The closer the ball is to your feet, the harder it gets.

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