10 Best Push-ups With Feet On An Exercise Ball Alternatives

Push-ups With Feet On An Exercise Ball are done lying face down with a stability ball. Ranked closest by our scoring: the Push-up (Bosu Ball), the Push Up On Bosu Ball and the Push-up (On Stability Ball).

Push-ups With Feet On An Exercise Ball

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Push-ups With Feet On An Exercise Ball

The steps for Push-ups With Feet On An Exercise Ball themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Stability-ball · Intermediate · Compound

  1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
  3. Lower yourself until your chest almost touches the floor as you inhale.
  4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

The 10 Best Push-ups With Feet On An Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches Push-ups With Feet On An Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Push-up (Bosu Ball)Play demonstration

    1. Push-up (Bosu Ball)

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as Push-ups With Feet On An Exercise Ball
    • Primary muscle: pectorals, the same as Push-ups With Feet On An Exercise Ball
    • Equipment: bodyweight only, the same as Push-ups With Feet On An Exercise Ball
    • Body position: lying face down, the same as Push-ups With Feet On An Exercise Ball
  4. Drop Push UpPlay demonstration

    4. Drop Push Up

    98% match

    Pectorals · Intermediate · Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as Push-ups With Feet On An Exercise Ball
    • Primary muscle: pectorals, the same as Push-ups With Feet On An Exercise Ball
    • Equipment: bodyweight only, the same as Push-ups With Feet On An Exercise Ball
    • Body position: lying face down, the same as Push-ups With Feet On An Exercise Ball

Push-ups With Feet On An Exercise Ball FAQ

What muscles does Push-ups With Feet On An Exercise Ball work?

The exercise primarily targets the pectoralis major while also stressing the anterior deltoid, triceps, serratus anterior, and core stabilizers. Because of the unstable surface, you get extra activation of the rectus abdominis and obliques to maintain a straight plank; cue: brace your core and retract the scapula at the top.

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