How to do an Exercise Ball Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Exercise Ball Push Up
Instructions for Proper Form
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.
- Position your extended arms on top of the outer edge of an exercise ball with your fingers facing outward.
- Elevate your knees to straighten your body from your heels to your shoulders and maintain this straight alignment throughout the exercise.
- Flex your elbows to descend your chest keeping your elbows about 45 degrees from your torso.
- Once your chest gently touches the top of the exercise ball, extend your elbows to return to the starting position.
Sets & Reps Calculator
Average Exercise Ball Push Up standards by male, female, gender, weight, age and height
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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Exercise Ball Push Up
1. Dumbbell Bench Press
99.7 mSCORESWAPPED 1,016 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
2. Push Up on Knees
83.4 mSCORESWAPPED 930 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
3. Dumbbell Fly
98.3 mSCORESWAPPED 752 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
4. Machine Fly
98.2 mSCORESWAPPED 703 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
5. Push Up
94.5 mSCORESWAPPED 695 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
6. Incline Push Up
77.2 mSCORESWAPPED 677 TIMESTargets the lower chest and shoulders by elevating the feet, decreasing the difficulty level compared to traditional push-ups. This variation is beneficial for beginners or those focusing on lower chest development.
7. Barbell Bench Press
99.2 mSCORESWAPPED 505 TIMESBench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.
8. Dumbbell Incline Bench Press
99 mSCORESWAPPED 504 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
9. Machine Bench Press
93.5 mSCORESWAPPED 493 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
10. Alternating Dumbbell Bench Press
82 mSCORESWAPPED 479 TIMESAlternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.