Feet on Stability Ball Close Grip Push-Up

How to do the Feet on Stability Ball Close Grip Push-Up

1. 1Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
2. 2Engage your core and keep your body in a straight line from head to toe.
3. 3Lower your chest towards the ball by bending your elbows, keeping them close to your body.
4. 4Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
5. 5Repeat for the desired number of repetitions.

Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.

Muscles worked

Common mistakes

• Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
• Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
• Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
• Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.

Where it fits in a workout

Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

When to talk to someone

• Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
• Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
• Pregnant: ask your obstetric care provider which exercise suits you.

More exercises

• All arms exercises
• All triceps exercises
• All stability ball exercises
• Archer Push-Up
• BOSU Push-Up
• Dome Side BOSU Push-Up
• Chest Tap Push-Up
• Clap Push-Up
• Clock Push-Up

Sources

1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
2. ACSM preparticipation health screening (Riebe et al., 2015)
3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.