Push up on stability ball

This push-up variation places the hands on a stability ball and the feet on the floor. The chest, front shoulders and triceps move the upper body, while the core and shoulder stabilisers control the unstable support.

Raising the hands shifts more body weight towards the feet compared with a floor push-up. However, the ball can roll, so coordinating the movement remains demanding. This version is useful when the focus is controlled movement on an unstable surface.

Execution

1
Press through your hands to raise your chest until your arms are almost straight.
2
Bend your elbows and lower your chest slowly towards the ball. Let the elbows travel back rather than flaring widely.
3
Stop just above the ball and press up again while keeping your trunk aligned.

Muscles worked

Pectoralis major, anterior deltoids and triceps.
Serratus anterior and rotator cuff for shoulder control.
Abdominal, back, gluteal and leg muscles that maintain the plank position.

Preparation

Kneel on a mat in front of a stability ball.
Place your hands on either side of the ball, lean forwards and rest your chest against it.
Step your feet back one at a time until your body forms a long plank supported by the ball and your toes.
Keep your neck aligned with your spine and look at the floor just ahead of the ball.

Technique

Keep the ball centred beneath your hands. Avoid allowing the hips to sag or the shoulders to shrug. The need to stabilise the ball limits how much force you can apply compared with a stable support; choose the version that matches your training goal.