Push-Up (On Stability Ball)

DeltoidsTricepsPectoralis MajorRhomboidsStability BallIntermediate
Start in a high plank position with the stability ball under your shins. Keep your hands shoulder-width apart and maintain a straight line from your head to your heels. Bend your elbows and lower your chest towards the ball. Extend your arms to push yourself back up and return to the starting position. Repeat the movement for the desired number of repetitions.

How to perform the Push-Up (On Stability Ball)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Push-Up (On Stability Ball) using your stability ball.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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Push-up (one arm on stability ball)

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The one arm push-up on a stability ball challenges your balance and upper body strength.Start in a push-up position w…

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