Push-Ups With Feet On An Exercise Ball
Push-Ups With Feet On An Exercise Ball is a strength - horizontal press with unstable foot support exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Strength - horizontal press with unstable foot support
Exercise technique
- Ball
Place the stability ball on a nonslip floor.
- Setup
Set your hands slightly wider than shoulder width and place your toes or lower shins on the ball.
- Balance
Brace your abdominals and glutes to establish a straight plank line.
- Lower
Keep the ball still as you bend your elbows and lower your chest.
- Control
Distribute shoulder loading evenly between your two hands.
- Press
Press your body upward as one unit.
- Exit
First settle the ball, then lower one foot to the floor under control.
Key technique points
- Prevent the ball from drifting sideways.
- Adjust foot support to your skill level.
- Lower without sagging your lower back.
- Push evenly into the floor with your hands.
- Do not add knee tucks between push-ups.
- Exhale as you press.
Common mistakes
Rolling the ball
Do not unintentionally turn the push-up into a knee-tuck movement.
Raising the hips
Do not fold your body for balance and change the chest lever.
Loading one foot
Do not use uneven support that steers the ball sideways.
Dropping the shoulders
Do not release your chest without control at the bottom.
Pressing too quickly
Do not perform abrupt repetitions that increase ball movement.
Throwing the feet off
Do not jump off the ball without control at the end of the set.
Frequently asked questions
Push-Ups With Feet On An Exercise Ball: why is “Rolling the ball” a mistake?
Do not unintentionally turn the push-up into a knee-tuck movement.
Push-Ups With Feet On An Exercise Ball: why is “Raising the hips” a mistake?
Do not fold your body for balance and change the chest lever.
Push-Ups With Feet On An Exercise Ball: why is “Loading one foot” a mistake?
Do not use uneven support that steers the ball sideways.
Push-Ups With Feet On An Exercise Ball: why is “Dropping the shoulders” a mistake?
Do not release your chest without control at the bottom.
Push-Ups With Feet On An Exercise Ball: why is “Pressing too quickly” a mistake?
Do not perform abrupt repetitions that increase ball movement.
Push-Ups With Feet On An Exercise Ball: why is “Throwing the feet off” a mistake?
Do not jump off the ball without control at the end of the set.
What should I focus on when doing Push-Ups With Feet On An Exercise Ball?
Prevent the ball from drifting sideways. Adjust foot support to your skill level. Lower without sagging your lower back. Push evenly into the floor with your hands. Do not add knee tucks between push-ups. Exhale as you press.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.