How to do an Exercise Ball Push Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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 the starting position and roll the ball to the left hand.
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.
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Alternative Exercises to Exercise Ball Push Up
1. Dumbbell Bench Press
99.7 mSCORESWAPPED 1,813 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 1,518 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.
- Beginner
- Chest
3. Machine Fly
98.2 mSCORESWAPPED 1,355 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.
- Beginner
- Chest
- Fly Machine
4. Incline Push Up
77.2 mSCORESWAPPED 1,198 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.
- Beginner
- Chest
- Flat Bench
5. Dumbbell Fly
98.3 mSCORESWAPPED 1,158 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.
6. Machine Bench Press
93.5 mSCORESWAPPED 1,078 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.
- Beginner
- Chest
- Bench Press Machine
7. Push Up
94.5 mSCORESWAPPED 884 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
8. Dumbbell Incline Bench Press
99 mSCORESWAPPED 848 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. Alternating Dumbbell Bench Press
82 mSCORESWAPPED 846 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.
10. Barbell Bench Press
99.2 mSCORESWAPPED 845 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.