Stability Ball Push-Up on Bench

Advanced Level of Difficulty

The exercise ball push-up is an advanced exercise that uses the bench to increase the difficulty. The exercise ball is very unstable and this exercise takes a great amount of strength and coordination to be done while maintaining proper form.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

stability ball push-up on bench - step 1

Step 1

Start in a push-up position with your hands at the side of an exercise ball and your feet up on a bench or a chair. Be sure to keep your back straight, your hips tucked in and your core tight.

stability ball push-up on bench - step 2

Step 2

Slowly lower your body towards the ball until your elbows are at 90 degrees.

stability ball push-up on bench - step 3

Step 3

Push yourself back up to the starting position, keeping your back straight throughout the entire exercise and repeat action.