Feet-on-Stability-Ball Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Stability Ball

Technique

1. Kneel behind a stability ball and walk your hands out until the shins or toes rest on the ball and your hands are under the shoulders.
2. Tighten the abs and glutes so that shoulders, hips and ankles are aligned.
3. Lower the chest toward the floor under control.
4. Press up while keeping the ball steady.

Cues

• Pull the belly button toward the spine to prevent sagging.
• Move slowly; the ball punishes jerky reps.

Common mistakes

• Letting the hips drop or the lower back arch.
• Rushing the reps and losing balance.
• Placing the ball too far down the legs so the load is too high too soon.

Alternatives

• Decline Push-Up
• Stability Ball Push-Up