Push-Ups With Feet On An Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Push-Ups With Feet On An Exercise Ball is an advanced bodyweight exercise that primarily targets the chest while also engaging the shoulders as a secondary muscle group. By elevating the feet on an exercise ball, the exercise increases instability, which challenges the upper body and core to maintain balance throughout the movement. Starting in a high plank position with hands shoulder-width apart and toes resting on the ball, you lower your chest toward the floor while keeping the body straight, then press back up using your chest and shoulders. This variation not only intensifies the standard push-up but also improves upper body strength, stability, and coordination.
How to Perform
Begin by positioning yourself face down on the floor, placing your hands slightly wider than shoulder-width apart.
Extend your arms to lift your torso, creating a straight line from your head to your heels.
Rest your toes on top of an exercise ball, adjusting your feet higher or lower depending on the level of difficulty you want; the higher your feet, the more challenging the push-up.
Engage your core and keep your body aligned, ensuring your back doesn’t sag or arch. This is your starting stance.
Inhale as you slowly lower your chest toward the floor, maintaining control and keeping your elbows close to your body for optimal chest and shoulder engagement.
Pause briefly when your chest is just above the ground, avoiding any bounce or uncontrolled movement.
Exhale as you press through your hands, driving your chest upward and returning to the starting position in a smooth, controlled motion.
Focus on keeping your shoulder blades stabilized and your core tight throughout the exercise to maximize strength gains and reduce injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to maintain stability on the ball.
Avoid letting your lower back sag; maintain a straight line from head to heels.
Start with feet lower on the ball if you’re new, gradually increasing elevation as you gain strength.
Control your movement; avoid bouncing or rushing through the push-up.
Keep your elbows at a natural angle, not flared excessively, to protect your shoulders.
Focus on pressing through your chest, not just your arms, to maximize the target muscle activation.
Ensure your hands are firmly planted and evenly spaced to prevent imbalance.
Exhale during the push phase and inhale while lowering, maintaining steady breathing to support core engagement.
How Not to Perform
Do not let your hips sag or your lower back arch excessively, as this shifts tension away from the chest and can strain your spine.
Avoid flaring your elbows out too wide; this puts unnecessary stress on the shoulders and reduces chest activation.
Don’t bounce your chest off the floor or use momentum to push back up, as it decreases muscle engagement and increases injury risk.
Do not lock your elbows at the top of the movement; keep a slight bend to maintain tension on the muscles.
Avoid letting your feet slip or lose contact with the ball; instability can lead to falls or injuries.
Do not hold your breath; failing to breathe properly reduces core stability and performance.
Avoid letting your hands slide or place them too far apart, as this can strain wrists and shoulders.
Don’t rush the exercise; performing it too quickly reduces the effectiveness for chest and shoulder activation.
Do not allow your head to drop; keep your neck aligned with your spine to avoid neck strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
