How to do an Exercise Ball Push Up

Authored by Fitbod

About Exercise Ball Push Up

Sets Logged
177,627
Popularity Rank
600th
Difficulty
Beginner
Chest Strength
35 mSCORE 83rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This variation places the feet or knees on a Stability Ball during push-ups, targeting the chest, triceps, and core. The unstable surface increases the challenge, improving balance and muscle coordination beyond standard push-ups.

  1. Position your extended arms on top of the outer edge of an exercise ball with your fingers facing outward.
  2. Elevate your knees to straighten your body from your heels to your shoulders and maintain this straight alignment throughout the exercise.
  3. Flex your elbows to descend your chest keeping your elbows about 45 degrees from your torso.
  4. Once your chest gently touches the top of the exercise ball, extend your elbows to return to the the starting position and roll the ball to the left hand.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight