Push-Ups With Feet On An Exercise Ball

Also called stability ball push-up, swiss ball push up and ball push-up.

Works

Chest, plus shoulders and triceps

Equipment

Stability ball

Level

Intermediate

Type

Compound

How to do it

Setup. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.

1. Place your toes on top of an exercise ball. This will allow your body to be elevated.
2. Lower yourself until your chest almost touches the floor as you inhale.
3. 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.
4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Cues

• Toes on the ball, hands planted.
• Brace so the ball stays still.
• Lower until the chest nearly touches.
• Squeeze the chest at the top.

Common mistakes

• Hips sagging.
• Ball rolling side to side.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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