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Push-Ups With Feet On An Exercise Ball

The Push-Ups With Feet On An Exercise Ball primarily targets your Chest, with support from Shoulders, Triceps. It requires ball and is best suited to intermediate lifters.

Intermediate level · Equipment: Ball · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Push-Ups With Feet On An Exercise Ball

  1. Step 1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  2. Step 2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
  3. Step 3. Lower yourself until your chest almost touches the floor as you inhale.
  4. Step 4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  5. Step 5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Frequently asked questions

How do I maintain proper form during stability ball push-ups?

Keep your core braced and glutes engaged to prevent your hips from sagging. Ensure your hands are directly under your shoulders and your body forms a straight line from head to heels.

Which muscles are primarily targeted by this variation?

The movement primarily targets the pectoralis major. The unstable surface also significantly increases the demand on the core and shoulder stabilizers compared to standard push-ups.

What is a common mistake to avoid with feet on a ball?

Avoid letting the ball roll side-to-side by maintaining tension throughout your legs. Many lifters fail to keep their neck neutral, which can lead to unnecessary strain during the descent.

How can a beginner make this exercise easier to perform?

Move the ball closer to your hips to reduce the lever length and improve stability. As you gain strength and balance, gradually move the ball toward your shins and eventually your toes.

What is the recommended set and rep range for this movement?

Perform 3 to 4 sets of 8 to 15 repetitions depending on your stability levels. Focus on a slow, controlled eccentric phase to maximize time under tension and improve balance.

Sample sets & reps for Push-Ups With Feet On An Exercise Ball

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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