Stability Ball Push-Up

Chest, Front Delts, Triceps, CoreSwiss Ball

Push-ups with your hands on a stability ball to hit the chest, shoulders, triceps, and core. The unstable surface demands high focus and heavy stabilizer activation to improve overall balance.

How to do it

1Place your hands on the sides of the ball and step back into a high plank position.

2Form a straight line from head to heels and brace your core tight.

3Slowly bend your elbows, lowering your chest toward the ball.

4Maintain balance at the bottom without letting your body collapse onto the ball.

5Push through the ball back to the starting plank without locking your elbows completely.

Common mistakes

Sagging your hips or sticking your butt up, losing core control and straining your lower back.

Flaring your elbows out too wide, reducing stability and stressing your shoulders.

Rushing repetitions, which increases the risk of your hands slipping off the ball.

Breathing

Inhale as you lower your body; exhale as you push back up to the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.