Demo & instructions
Stability Ball Push-Up
Also known as: Swiss Ball Push-Up, Hands-on-Ball Push-Up, Ball Push-Up
Instructions
A push-up with your hands on a ball instead of the floor. The shifting surface makes your chest, arms, and trunk work together to keep everything steady on every rep.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–20 reps
Setup
- 1Kneel behind the ball and place your hands on its sides, a little wider than your chest, fingers pointing outward and down.
- 2Step your feet back one at a time into a straight plank, feet about hip-width apart for balance.
- 3Squeeze the ball lightly, tighten your midsection, and set your chest directly over your hands.
Execution
- 1Bend your elbows and lower your chest toward the top of the ball under control.
- 2
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
