Smart Workout Diary

Stability Ball Narrow Push-Up

The Stability Ball Narrow Push-Up is a push-up performed with both hands close together on a stability ball. It trains the chest and triceps while the unstable ball increases demand on the shoulders and core for control. It can support upper-body pushing strength, trunk stability, and coordination.

Demonstration

Stability Ball Narrow Push-Up — demonstration 1
Stability Ball Narrow Push-Up — demonstration 2

Instructions

  1. Set up: Place a properly inflated stability ball on a non-slip surface. Kneel behind it and put both palms close together on the top-front of the ball, with fingers spread.
  2. Assume a plank: Walk your feet back until your body forms a straight line from head to heels. Brace your abs, squeeze your glutes, and keep your neck neutral.
  3. Lower with control: Bend your elbows and lower your chest toward the ball while keeping the ball as still as possible. Keep your elbows angled back rather than flared wide.
  4. Press up: Push through your palms to straighten your arms and return to the plank without locking the elbows forcefully. Keep your hips level throughout.
  5. Finish safely: Stop the set if you cannot control the ball or maintain a straight body line. Step your feet forward and kneel down before releasing the ball.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Choose a stable setup: Use a ball size that lets you hold a strong plank and keep it on a non-slip surface.
  2. Control comes first: Use a slower tempo and a smaller range of motion until the ball remains steady throughout each repetition.
  3. Keep the torso rigid: Do not let the lower back sag or the hips pike; maintain abdominal and glute tension.
  4. Regress when needed: Perform the movement from the knees or use a stable surface if shoulder or ball control is insufficient.
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