Stability Ball Push-Up (Chest)

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

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

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

Push-up on three stability balls