PlanWorkouts

Exercise 0655 · REF Y4BRNQF

Push-Up (on Stability Ball) exercise animation

Push-Up (on Stability Ball)

Category
Chest
Target
Pectorals

Push-ups performed with the feet on a stability ball shift more load onto the shoulders and core, since the unstable base forces constant small adjustments to keep the hips from sagging or rolling. The core works nearly as hard here as the chest and triceps do.

How to Do the Push-Up (on Stability Ball)

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

Muscles Worked

The Push-Up (on Stability Ball) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have stability ball? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Push-Up (on Stability Ball) work?
The Push-Up (on Stability Ball) primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Push-Up (on Stability Ball)?
The Push-Up (on Stability Ball) is done with a stability ball.
What's a good alternative to the Push-Up (on Stability Ball)?
If you don't have access to a stability ball, the Archer Push Up targets the same pectorals using body weight instead.