Stability Ball Push-Up

Stability Ball Push-Up Overview

The stability ball push-up, also known as the Swiss ball push-up or medicine ball push-up, is a bodyweight exercise targeting multiple muscle groups, including the chest, shoulders, triceps, core, and back. It involves performing a traditional push-up with your hands placed on a stability ball.

How to Perform the Stability Ball Push-Up

Setup

1. Select the Right Stability Ball
   • Choose a properly inflated stability ball that supports your weight without excessive wobbling.
2. Position the Ball
   • Place the stability ball on a non-slip surface to prevent movement.
3. Assume the Starting Position
   • Place your hands shoulder-width apart on the top of the stability ball.
   • Extend your legs behind you, balancing on your toes to form a straight line from head to heels.

Execution

1. Lower Your Chest
   • Slowly bend your elbows and lower your chest toward the ball while keeping your body aligned.
2. Engage Your Core
   • Maintain a tight core to prevent your hips from sagging or rising.
3. Pause at the Bottom
   • Hold briefly when your chest is close to the ball, feeling the tension in your chest and triceps.
4. Push Back Up
   • Press through your palms to return to the starting position while maintaining balance.
5. Repeat
   • Perform the desired number of repetitions with controlled, smooth movements.

Tips for Proper Form

• Engage Your Core: Prevent sagging hips by tightening your abdominal muscles.
• Control Your Movements: Avoid jerky or fast motions to ensure balance and safety.
• Hand Placement: Keep your hands centered on the ball for stability.
• Neutral Spine: Maintain a straight back throughout the exercise.
• Breath Control: Inhale as you lower and exhale as you push up.

Common Mistakes

1. Sagging Hips: Weak core engagement can lead to improper alignment.
2. Rushed Reps: Moving too quickly reduces the effectiveness of the exercise.
3. Improper Hand Position: Placing your hands too wide can destabilize the ball.
4. Overarching the Lower Back: Keep your spine neutral to avoid strain.

Benefits of the Stability Ball Push-Up

1. Enhanced Core Engagement
   • Balancing on a stability ball activates your core muscles, improving stability and control.
2. Improved Upper Body Strength
   • Targets the chest, shoulders, and triceps while incorporating functional fitness elements.
3. Increased Balance and Coordination
   • The instability of the ball forces your body to adapt, enhancing proprioception and balance.
4. Joint-Friendly Exercise
   • The ball’s surface provides a softer, more forgiving platform for your wrists.
5. Progressive Difficulty
   • Easily modified for beginners or made more challenging for advanced fitness enthusiasts.

Stability Ball Push-Up Muscles Worked