Stability Ball Decline Push-Up
A push-up with your feet on a stability ball, raising the legs to load the upper chest while the unstable base makes the core work to keep you straight.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Walk your hands out from a stability ball until only your shins or toes rest on it, hands on the floor a little wider than shoulder width, body straight.
Brace the core and squeeze the glutes to keep the ball still.
Lower the chest toward the floor.
Stop just above the floor.
Press back up to straight arms without letting the ball roll.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Squeeze the ball still
Glutes tight
Chest between the hands
Common mistakes
Letting the hips sag or pike
Letting the ball drift sideways
Rushing the reps
Safety notes
Start with the ball under the shins; moving it out to the toes makes balancing much harder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.