Stability Ball Decline Pushup
Push-up with shins or feet on a stability ball — adds instability and decline angle to the push-up.
Level: Intermediate
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Balance / Stability Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Stability Ball
Sports: Football Gymnastics MMA Wrestling
Target muscles
The chest, shoulders, and triceps drive the push-up. The trunk braces against the instability. The glutes and hip flexors stabilize the leg position.
How to perform
Setup
Place shins or feet on top of the stability ball. Hands on the floor in a push-up position.
Execution
Lower the chest toward the floor. Push back up. Engage the core throughout to keep the ball stable.
Common mistakes
- Hips piking up.
- Letting the ball roll.
- Sagging hips.
- Going too soon if standard push-ups aren't strong.
- Cutting the range.
Progressions and regressions
Regress to standard push-ups. To progress, work for time, single-leg variants.
Programming notes
Push-up variant. 3 sets of 6-10 reps, twice a week.
