Stability Ball Atomic Push-Up
A bodyweight push-up variation with feet on a stability ball and knee tuck that targets chest, shoulders, triceps, and core to build upper body strength, stability, and balance; commonly scaled by ball inflation or kneeling modifications.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Lower Back, Glutes, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Lower Chest
Shoulders
8/10Anterior Delts
Triceps
8/10Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Quads
3/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place hands on floor shoulder-width apart in high plank with shins on inflated stability ball, body straight from head to heels, core braced.
- Bend elbows to lower chest toward floor, keeping elbows at 45 degrees.
- Push through hands to extend arms and return to plank.
- Draw knees toward chest by rolling ball forward, contracting abs.
- Extend legs to roll ball back to plank position.
- Repeat sequence for reps.
- Maintain straight body line throughout.
Coaching Tips
Form Cues
- Keep core tight
- Elbows tucked
- Body straight
- Control ball roll
- Breathe steadily
Breathing
Inhale during lowering and leg extension; exhale during pushing up and knee tuck.
Tempo
3-1-2
Range of Motion
Lower chest to just above floor; tuck knees to touch elbows if possible, hips not sagging.
Safety
Safety Notes
- Use properly sized and inflated ball
- Master standard push-up first
- Avoid if wrist or shoulder pain
- Clear space around
- Stop if balance lost
Spotting
Not required; perform in open space with mat for safety.
Common Mistakes
- Sagging hips
- Flaring elbows
- Rushing movements
- Arched back
- Loose core
When to Avoid
- Acute shoulder injury
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Ankle dorsiflexion for plank
Build Up First
- Proficient standard push-up
- Stable plank hold
- Basic core engagement
Also known as
Swiss Ball Atomic Pushup, Exercise Ball Atomic Push-Up, Stability Ball Pushup with Tuck
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