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STABILITY BALL PUSH UP

PECTORALIS MAJOR DELTOID TRICEPS BRACHII RECTUS ABDOMINIS

LINEAGE ◆ STABILITY BALL PUSH UPS ▸ STABILITY BALL PUSH UP

12 catalogued variants across stability ball.

DMG 44 · STA 3 · ★★★★☆ · 12 VARIANTS

MOVE LIST · 12 VARIANTS

PRONE ON ONE LEG

5 VARIANTS

POSITION: PRONE ON ONE LEG EQUIPMENT: STABILITY BALL SUPPORT: FOOT ON BALL VARIANT 01

A.K.A. Standard Grip Pushups Feet On Ball One Leg

Place your hands on the floor just beyond shoulder width apart and lift one foot on to a stability ball and the other into the air. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.

POSITION: PRONE ON ONE LEG EQUIPMENT: STABILITY BALL SUPPORT: HANDS ON BALL VARIANT 05

Take a stability ball and place on the floor, lift one foot off of the floor, place your hands on the sides of the ball about 12 inches apart and keep your arms straight, lean your weight towards the ball and slowly lower your body towards the ball bending your elbows out as you touch your chest to the ball and then slowly push against the ball and straighten your arms out to the beginning of the exercise and repeat.

POSITION: PRONE ON ONE LEG EQUIPMENT: STABILITY BALL SUPPORT: HANDS ON BALL SUPPORT: FEET ELEVATED VARIANT 06

Take a stability ball and place it on the floor, lift your feet of off the floor and place one foot on a chair while the other is in the air then place your hands on the sides of the ball about 12 inches apart and keep your arms straight, lean your weight towards the ball and slowly lower your body towards the ball bending your elbows out as you touch your chest to the ball and then slowly push against the ball and straighten your arms out to the beginning of the exercise and repeat.

POSITION: PRONE ON ONE LEG EQUIPMENT: STABILITY BALL GRIP: CLOSE PRONATED VARIANT 09

A.K.A. Close-Grip Push-Up One Foot On Ball

Place your hands on the floor only a few inches apart, lift one foot on to a stability ball and the other foot into the air. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement

POSITION: PRONE ON ONE LEG EQUIPMENT: STABILITY BALL GRIP: WIDE PRONATED VARIANT 11

A.K.A. Wide Grip Push Ups Feet On Ball One Leg

Place your hands on the floor beyond shoulder width apart and one foot on a stability ball and the other in the air. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.

PRONE

5 VARIANTS

POSITION: PRONE EQUIPMENT: STABILITY BALL SUPPORT: FEET ON BALL VARIANT 02

A.K.A. Standard Grip Pushups Feet On Ball

Place your hands on the floor just beyond shoulder width apart and lift your feet on to a stability ball. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.

POSITION: PRONE EQUIPMENT: STABILITY BALL SUPPORT: HANDS ON BALL VARIANT 03

Take a stability ball and place on the floor, place your hands on the sides of the ball about 12 inches apart and keep your arms straight, lean your weight towards the ball and slowly lower your body towards the ball bending your elbows out as you touch your chest to the ball and then slowly push against the ball and straighten your arms out to the beginning of the exercise and repeat.

POSITION: PRONE EQUIPMENT: STABILITY BALL SUPPORT: HANDS ON BALL SUPPORT: FEET ELEVATED VARIANT 04

Take a stability ball and place it on the floor, lift your feet of off the floor and place both feet on a chair then place your hands on the sides of the ball about 12 inches apart and keep your arms straight, lean your weight towards the ball and slowly lower your body towards the ball bending your elbows out as you touch your chest to the ball and then slowly push against the ball and straighten your arms out to the beginning of the exercise and repeat.

POSITION: PRONE EQUIPMENT: STABILITY BALL GRIP: CLOSE PRONATED VARIANT 10

A.K.A. Close-Grip Push-Up Feet On Ball

Place your hands on the floor only a few inches apart, lift both feet on to a stability ball. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.

POSITION: PRONE EQUIPMENT: STABILITY BALL GRIP: WIDE PRONATED VARIANT 12

A.K.A. Wide Grip Push Ups Feet On Ball

Place your hands on the floor beyond shoulder width apart and your feet on a stability ball. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.

STANDING

2 VARIANTS

POSITION: STANDING EQUIPMENT: STABILITY BALL SUPPORT: BALL AGAINST WALL VARIANT 07

Take a stability ball and place in front of your chest up against a wall, place your hands on the sides of the ball about 12 inches apart and keep your arms straight, lean your weight towards the ball and slowly lower your body towards the ball bending your elbows out as you touch your chest to the ball and then slowly push against the ball and straighten your arms out to the beginning of the exercise and repeat.

POSITION: STANDING EQUIPMENT: STABILITY BALL SUPPORT: HANDS ON BALL SUPPORT: FEET ON WALL VARIANT 08

Take a stability ball and place on the floor and against a wall, place your hands on the sides of the ball about 12 inches apart and keep your arms straight, lean your weight towards the ball and slowly lower your body towards the ball bending your elbows out as you touch your chest to the ball and then slowly push against the ball and straighten your arms out to the beginning of the exercise and repeat.

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