Stability Ball Push-Ups

Intermediate Level of Difficulty

The stability ball push up is an intermediate upper body exercise that works many different muscle groups including the chest, arms and core. It also requires a great amount of balance and strength to maintain form and stability throughout the exercise.


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 Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

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).

Exercise Instructions

stability ball push-ups - step 1

Step 1

Start in a push up position with your hands placed on top of the stability ball, your back straight and your head up.

stability ball push-ups - step 2

Step 2

Lower yourself down until your elbows are at 90 degrees or just before your chest touches the stability ball.

stability ball push-ups - step 3

Step 3

Lift yourself back up to the starting position and repeat action.