The stability ball decline push-up is bodyweight exercise which builds muscle and strength in the Pectoralis Major (Chest). But the triceps, front deltoids, and core receive stimulation as secondary movers during the movement. Now, this is not really a beginners exercise unless you can do full push-ups and have good balance.
But, it’s a great functional movement since it requires balance and stabilization. So, it’s good for athletic people who play sports and need optimal functional strength. Plus, the decline angle increases the difficulty of the exercise making it even better for developing a strong and muscular chest.
In This Exercise:
- Target Muscle Group: Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Stability ball
- Difficulty: Intermediate
Exercise Instructions
- Get on the floor and hold your torso up with your arms straight, then place the top of your feet on the stability ball to balance your body. Tuck your elbows in slightly.
- Then, lower your torso down until your chest is a few inches from the floor. Inhale during this portion of the exercise.
- Now, push yourself back up with your arms and contract your chest muscles. Exhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- You can also use a bench to do the decline push-up.
- Keep your body straight during the push-up.
- Keep your elbows slightly tucked in to protect your shoulder joints.
- The stability ball decline push-up targets the chest primarily and the triceps, shoulders, and core secondarily.
