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Home » Exercise Guides » Chest

Master the Stability Ball Decline Push-Up for Total Chest Strength

How to do the stability ball decline push-up

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:19 AM EDT

Ask Question?

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.

Stability Ball Decline Push-Up Details
Basic Information
Body Part
Chest
Primary Muscles
Deltoids, Obliques, Pectoralis major, Rectus Abdominis, Serratus Anterior, Triceps brachii
Secondary Muscles
Core Muscles, Latissimus Dorsi, Rhomboids, Trapezius
Equipment
Stability Ball.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Master the Goblet Squat: Strengthen Your Lower Body & Core
  • Standing Twisting Cable Row: Strengthen Your Back & Obliques
  • Lying Crossover Stretch: Unlock Upper Body Flexibility Today!
  • Maximize Chest Gains: Master the Pec Deck Exercise

Exercise Instructions

  1. 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.
  2. Then, lower your torso down until your chest is a few inches from the floor. Inhale during this portion of the exercise.
  3. Now, push yourself back up with your arms and contract your chest muscles. Exhale during this portion of the exercise.
  4. 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.

Watch: How to do the stability ball decline push-up

Watch: how to do decline push-up using a bench

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


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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