Push-Ups With Feet On An Exercise Ball
A intermediate strength exercise for the chest, done with a exercise ball.
- Main muscles
- Chest
- Also works
- Shoulders and Triceps
- Equipment
- Exercise ball
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the Push-Ups With Feet On An Exercise Ball
- Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- Place your toes on top of an exercise ball. This will allow your body to be elevated.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Push-Ups With Feet On An Exercise Ball
Around The WorldsDumbbell · Intermediate
Barbell Guillotine Bench PressBarbell · Intermediate
Bent-Arm Dumbbell PulloverDumbbell · Intermediate
Clock Push-UpBodyweight · Intermediate
Dips - Chest VersionOther equipment · Intermediate
Leg-Over Floor PressKettlebell · Intermediate
Neck PressBarbell · Intermediate
One-Arm Kettlebell Floor PressKettlebell · Intermediate
Questions
What muscles does the Push-Ups With Feet On An Exercise Ball work?
Mainly the chest, with the shoulders and triceps helping.
Is the Push-Ups With Feet On An Exercise Ball good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Push-Ups With Feet On An Exercise Ball?
Good alternatives that train the chest: Around The Worlds, Barbell Guillotine Bench Press, Bent-Arm Dumbbell Pullover or Clock Push-Up.
How many sets and reps of the Push-Ups With Feet On An Exercise Ball should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).