Chest Exercise · Stability Ball

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Stability-Ball Push-Up with Hands on the Ball

The hands rest on the ball while the toes remain on the floor. This changes the support under your hands; it is different from a push-up with your feet on the ball.

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Also known as: Pushup (On Stability Ball)

Category

Chest

Equipment

Stability Ball

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Stability-Ball Push-Up with Hands on the Ball

1. Set the stability ball on the floor and get into a face-down position with hands on the ball, shoulder-width apart.
2. Extend your legs straight behind you, resting your weight on your toes.
3. Brace your core and bend your elbows to bring your chest down toward the ball, keeping your body in a straight line.
4. Pause briefly at the bottom, then push through your arms to straighten them and return to the start.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Stability-Ball Push-Up with Hands on the Ball mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders, Core.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Dumbbell Bench Press Dumbbell · Pectorals

FAQ

What muscles does the Stability-Ball Push-Up with Hands on the Ball work?

The Stability-Ball Push-Up with Hands on the Ball mainly works your pectorals. It also helps strengthen your triceps and shoulders, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Stability-Ball Push-Up with Hands on the Ball?

You do the Stability-Ball Push-Up with Hands on the Ball with a stability ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Stability-Ball Push-Up with Hands on the Ball?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Stability-Ball Push-Up with Hands on the Ball?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Stability-Ball Push-Up with Hands on the Ball?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.