Exercise Ball Pushups


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Exercise Ball Pushups

Work your Chest Muscles, Core, Shoulders, Triceps, and Upper Back Muscles with this Body Weight Exercise and Pushups Variation

Welcome to our Exercise Ball Pushups Exercise Instruction Guide! 

On this page you’ll learn how to do this compound exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your next Chest Workout and other Weight Training Programs.

Have you seen our Best Chest Exercises list yet? See if this pushups variation made either list! 

Exercise Summary

Exercise Name: Exercise Ball Pushups
Main Muscle: Chest
Secondary Muscle(s): Core, Deltoids, Triceps, Upper Back
Exercise Type: Compound, Push
Equipment Required: Exercise Ball

Exercise Description and Instruction:

Pushups are a compound, Body Weight Exercise that work your upper body and core. This variation of pushups is even more beneficial than most as it adds an exercise ball into the mix. To stay balanced on the exercise ball, you’re forced to engage your core muscles. 

To Perform this Exercise:

  1. Place your feet on an exercise ball and your hands slightly wider than shoulder width apart while holding your torso up at arms length and keeping your back straight.
  2. Next, inhale and lower yourself down by bending at the arms until your chest almost touches the floor. Your biceps and forearms should form a ninety (90) degree angle in this position at the bottom of the movement.
  3. Next, exhale and press your body back up to the starting position by extending your arms fully and squeezing your chest.
  4. Pause for a moment then lower yourself downward again and complete the desired number of repetitions.


  1. Choose an exercise ball that will allow your body to be parallel to the ground when your arms are fully extended.
  2. Keep your back straight throughout the exercise.
  3. The width of your hand base determines where the emphasis is placed. A wider hand base focuses more on the outer portion of the chest whereas a close grip focuses more on the triceps. See Tricep Push-ups and Wide Chest Push-ups.

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Bent Over Row
  • Dumbbell Bench Press
  • Chin Ups and Pull Ups
  • Triceps Extension

Now that you’ve seen the Exercise Ball Pushups, which primarily target your chest muscles, check out all of our different Chest Exercises.

Or, check out these other pages of interest:

  • Weight Training Exercises
  • Chest Exercises Main Page and Best Chest Exercises List
  • Muscle Building Workouts
  • Fat Loss Workouts 

You’ve seen the Chest Exercises. Now access the Workout Routines. 
Start at our Home Page.

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