How to do the Push-up (on Stability Ball)
Push-up (on Stability Ball) is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using stability ball, it falls under the balance category. Secondary muscles engaged include Triceps and Shoulders.
Push-up (on Stability Ball) demonstration · © GymiaFit
Push-up (on Stability Ball) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Push-up (on Stability Ball) step by step
- 1Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
- 2Extend your legs straight out behind you, balancing on your toes.
- 3Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Push-up (on Stability Ball) — questions
What muscles does the Push-up (on Stability Ball) work?
The Push-up (on Stability Ball) primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Push-up (on Stability Ball)?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Push-up (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Push-up (on Stability Ball)?
Chest Stretch With Exercise Ball, Exercise Ball Pike Push Up, Assisted Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.