Stability Ball Incline Pushup
Push-up with hands on a stability ball — adds instability to the standard 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 and stabilizers fire harder than standard push-ups thanks to the unstable surface.
How to perform
Setup
Place hands on the stability ball. Extend the body into a push-up position with feet on the floor.
Execution
Lower the chest toward the ball. Push back up. Keep the core tight and body in a straight line.
Common mistakes
- Letting the ball roll.
- Sagging hips.
- Going too soon if push-ups aren't strong.
- Cutting the range.
- Soft trunk.
Progressions and regressions
Regress to standard push-ups. To progress, work for time, alternate-arm variants.
Programming notes
Push-up variant. 3 sets of 6-10 reps, twice a week.
