Three Physioball Push-Ups for Strength and Stability | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Three Physioball Push-Ups for Strength and Stability

March 24, 2012

Must See Strength Training Videos

Push-Ups have long been held in high regard by strength coaches. Because athletes in nearly every sport can benefit from increased chest strength and shoulder stability, Push-Ups have become a staple of most workouts.

As you become stronger, however, Push-Ups may become too easy. Simply adding more reps can be time-consuming or even boring. Fortunately, just as you can perform many challenging variations of the Squat, you can keep you body guessing with lots of creative Push-Up movements.

Challenge your body with the Push-Up progression detailed below. By increasing engagement with your legs and core, it involves your entire body. Throw a physioball into the mix to wake up the tiny chest muscle fibers that fell asleep when your body figured out the most efficient way to perform basic Push-Ups.

Incorporate these Push-Ups at the start of your workout two to three times per week. You should be able to comfortably complete three sets of 15-20 reps before moving on to the next progression.

Push-Up With Feet on Physioball

  • Place feet on physioball
  • With toes pointing down on ball, assume Push-Up position
  • Lower upper body toward ground, keeping back straight, core engaged and legs straight
  • Push up to starting position without allowing ball to move

Sets/Reps: 3x15-20

Push-Up With Feet on Physioball
Elevated Physioball Push-Up

  • Place feet on chair at same height as physioball
  • Assume Push-Up position with hands on physioball
  • Maintain straight back, engage core and keep legs straight throughout movement

Sets/Reps: 3x15-20

 Elevated Physioball Push-Up

Ultimate Push-Up

  • Place feet on physioball
  • Carefully roll second physioball to front; keep back and legs straight
  • Engage core and perform Push-Up

Sets/Reps: 3x15

Ultimate Push-Up

Incorporate these Push-Up variations at the beginning of your workout when your muscles are fresh. Once you can do three sets of 15-20 reps of the Ultimate Push-Up, try performing your Push-Ups at the end of your workout.

Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur and professional organizations as a fitness specialist for tennis, hockey, gymnastics and football; and his involvement has directly contributed to athletes’ performance both on and off the field.

Dean Hollingworth
- Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur...
Dean Hollingworth
- Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur...
Must See
Dwight Howard Stays in the Gym All Night
Views: 4,028,130
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,170
Jadeveon Clowney on Making Big Hits
Views: 3,836,566

Featured Videos

Path to the Pros 2015: Lorenzo Mauldin Views: 7,052
Real Workouts: Paul Rabil Views: 212,868
Brandin Cooks Oregon State Football Tour Views: 953,059
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 25,400,077
Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,587
Allyson Felix Explains How To Choose a Coach
Views: 8,690,727
Dustin Pedroia on Training
Views: 10,919,166
Derrick Rose Explains How He Stays Positive
Views: 5,035,621

Load More
More Cool Stuff You'll Like

The 3-Minute Total Arm Pump

7 Farmer's Walk Variations for Improved Core Strength

Can You Survive This Insane 100-Rep Push-Up Challenge?

Train Like a Pro: Los Angeles Lakers Strength Training Program

Putting Together an Off-Season Workout for Point Guards

How You Can Olympic Lift With an Injury

Evan Longoria's Off-Season Strength and Resistance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

3 Tricks for a Stronger Front Squat

Train Like a Pro: Peyton Manning's Core Workout

The 4 Best and Worst Cable Machine Exercises

3 Keys to In-Season Baseball Training

Build Strong Legs with the Leg Press Lockdown Workout

3 Keys to Better Softball Workouts

Todd Durkin

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Build Awesome Arms With This 15-Minute Workout

Jump Higher After a Month With These 3 Exercises

Train Like a Pro: MLS Soccer Strength Program

Add Surprise Sets for a Great Workout Finisher

What Happens When You Do The Same Exercise Every Day?

Build Bulletproof Chest Strength With This Unconventional Method

3 Habits of Highly Successful Coaches

3 Simple Strategies for a Better Workout

5 Quick Workout Fixes for Faster Muscle Growth

3 Tips to Blast Through Training Plateaus

5 Ways to Get a Higher Vertical Jump

Prevent Volleyball Shoulder Injuries With These Exercises

Deadlift Grip Guide: How Hand Placement Changes the Exercise

The Best Lower-Body Landmine Exercises

When Not to Try Unstable Hockey Training

The Top 10 Mistakes Athletes Make in the Weight Room

Use Eccentric Lifts to Increase Size and Strength

Todd Durkin's Complete Football Strength Training Program

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

4 Exercises From NFL Players to Build True Game Speed

How to Improve Shoulder Strength and Flexibility

How Strength Training Changed Rory McIlroy's Game

Get a Full-Body Workout With Just 2 Exercises

Build Wrestling Strength With the Gable Lock Isometric Hold

6 Gym Machines That Are Actually Worth Your Time

Abby Wambach's Soccer Power Workout

Save Your Shoulders With These Barbell Landmine Exercises

Train Like a Pro: Dustin Pedroia's Baseball Power Workout