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.
In This Exercise
- Target Muscle Group: Sternal (Lower) Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Stability ball
- Difficulty: Intermediate
- 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.
- Now, spread your legs out wider than shoulder-width distance apart.
- 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.
- Now, slowly push yourself up while contracting your chest muscles while exhaling.
- 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.