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Home » Exercise Guides » Chest

Stability Ball Push-Up: Strengthen Chest & Core Muscles

How to do a stability ball push-up

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:11 AM EDT

Ask Question?

The stability ball push-up, or the Swiss ball push-up is a very effective exercise for the Pectoralis Major, and it’s very different from conventional chest exercises. However, you can still build an impressive amount of muscle and strength while training with a stability ball only.

Now, performing a push-up on a stability ball can be pretty difficult especially if you cannot perform a regular push-up, or do not have the balance to remain stable on the ball. But, once you get the hang of it, you’ll develop more stabilizer muscles and you’ll become stronger as a result.

Try the stability ball push-up for more variety in your chest training routine.

Stability Ball Push-Up Details
Basic Information
Body Part
Chest
Primary Muscles
Deltoids, Pectoralis major, Rectus Abdominis, Triceps brachii
Secondary Muscles
Abdominals, Chest, Core, Erector Spinae, Obliques, Serratus Anterior, Shoulders, Triceps
Equipment
Stability Ball
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Balance
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Kettlebell Hang Clean: Target Your Full Body Muscles Effectively
  • Master the Suspension Pike: Target Your Core and More!
  • Floor Wipers: Ultimate Core Workout for Stronger Abs & Glutes
  • Incline Dumbbell Press: Build Chest and Shoulder Strength

Exercise Instructions

  1. Begin by placing the stability on the ground and position your hands slightly wider than shoulder width on the ball. Make sure your arms are straight and extended like a standard push-up.
  2. Now, spread your legs out wider than shoulder-width distance apart.
  3. Keep your whole body straight and slowly lower your body down until your chest almost touches the stability ball. Inhale during this portion of the exercise.
  4. Now, slowly push yourself up while contracting your chest muscles while exhaling.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • You can use two stability balls if you’re more advanced (See the second video).
  • You can place the ball against a wall to keep it more stable.
  • Keeping your legs positioned wide makes balancing easier during the push-ups.
  • Try to slightly grab the ball to increase your balance.
  • Your chest, triceps, shoulders, and core all work together to perform a stability ball push-up.
  • The stability ball push-up develops stabilizer muscles necessary for balance.

Videos

Watch: How to do a stability ball push-up

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Watch: How to do a push-up on two stability balls

Push-up on three stability balls

Interested in measuring your progress? Check out our strength standards for Push Ups.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Chest Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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