Push-Up Stability Ball

Setup & Positioning

Place your hands on top of a stability ball, shoulder-width apart, with the ball positioned directly under your chest. Extend your legs behind you so your body is in a straight plank position. Brace your core and keep your glutes engaged.

Key point: “Keep your wrists stacked under your shoulders while the ball moves slightly—control is the goal here.”

Execution

Lower your chest toward the ball by bending your elbows, keeping them at about 45 degrees from your body. Press back up to the starting position, minimizing ball movement.

Where You Should Feel It

• Chest, triceps, and shoulders as primary movers
• Core muscles working harder to prevent tipping
• Forearms and hands stabilizing the ball

Where You Shouldn’t Feel It

• Sharp wrist pain from awkward angles
• Lower back strain from sagging hips
• Shoulder discomfort from poor positioning

Breathing

Inhale as you lower, exhale as you press back up.

Common Mistakes to Avoid

1. Letting the ball roll excessively – Keep movement controlled.
2. Sagging hips – Maintain a straight plank position.
3. Placing hands too wide or narrow – Reduces stability and muscle engagement.