Uploaded November 2015 | Updated September 2026, 3 hours ago
Amp Up Your Push-Up Skills With These Progressions
Swiss ball push-up with ball at knee/thigh:
Preparation: Begin by placing the ball at knee or thigh level (knee level will be slightly more difficult than thigh level). The best method for getting onto the ball is to start in a kneeling position behind it. Proceed by placing the torso on top of the ball and roll forward utilizing the hands. Stop when the ball is at knee/thigh level. The hands should be in line, and positioned slightly wider than shoulder width apart, while the feet will be hanging off the other end of the ball.
Movement: Begin the exercise by bending the elbows and lowering the body towards the floor. The body should be lowered until elbows reach 90 degrees of flexion. Ensure no flexion at the hip (piking of the hips), and that the body moves as a whole (similar to a teeter-totter). Once the elbows reach a right angle, reverse the movement by extending the elbows. Push the body upwards until the elbows are almost fully extended, but ensure that soft flexion is always present at the elbow. In other words, avoid “locking out” the joint.
Tips: Throughout the exercise, the spine should be in a neutral position. Excessive curvature, in either direction, should be avoided.
Swiss ball push-up with the ball at shin level:
Preparation: Same as the above exercise. However, continue taking steps with the hands until the Swiss ball is at shin level. Once the ball reaches the shins and the hands are in line, slightly wider than shoulder width apart, starting position has been achieved.
Movement: Same as the above exercise.
Tips: Neutral spine is crucial for this exercise. Excessive curvature can be avoided by core activation. Keeping the core musculature engaged will allow for stabilization of the spine and allow for better balance while on top of the Swiss ball.
Swiss ball push-up with the toes on top of the ball:
Preparation: Same as above, but continue rolling forward until the toes are on top of the ball. The starting position is obtained when the feet are close together with toes on top of the ball, and the hands are in line, slightly wider than shoulder width apart.
Movement: Same as the above exercise
Tips: This exercise significantly decreases stability and base of support while increasing the length of the lever arm. Therefore, ensure adequate balance prior to attempting this exercise. Balance can be improved by increasing core strength, which will ultimately aid in this movement. Maintaining a neutral spine during this exercise is of utmost importance.
Swiss ball push-up with one foot off the ball:
Preparation: The starting position is the same as the push-up with the toes on top of the ball. With one foot on the Swiss ball, lift the opposing limb towards the ceiling. Once this has been achieved, proceed with the movement.
Movement: While maintaining one limb off the ball, lower the body toward the floor until elbows reach 90 degrees of flexion. As the body is lowered, the bouncing motion should be limited the bouncin as much as possible. Once the elbows reach a right angle, reverse the movement by extending elbows into soft flexion.
Tips: This exercise engages the whole body. Adequate core strength is essential for accurate performance. Always maintain a neutral spine, and slowly progress to this push-up variation.
Amp Up Your Push-Up Skills With These Progressions
Swiss ball push-up with ball at knee/thigh:
Preparation: Begin by placing the ball at knee or thigh level (knee level will be slightly more difficult than thigh level). The best method for getting onto the ball is to start in a kneeling position behind it. Proceed by placing the torso on top of the ball and roll forward utilizing the hands. Stop when the ball is at knee/thigh level. The hands should be in line, and positioned slightly wider than shoulder width apart, while the feet will be hanging off the other end of the ball.
Movement: Begin the exercise by bending the elbows and lowering the body towards the floor. The body should be lowered until elbows reach 90 degrees of flexion. Ensure no flexion at the hip (piking of the hips), and that the body moves as a whole (similar to a teeter-totter). Once the elbows reach a right angle, reverse the movement by extending the elbows. Push the body upwards until the elbows are almost fully extended, but ensure that soft flexion is always present at the elbow. In other words, avoid “locking out” the joint.
Tips: Throughout the exercise, the spine should be in a neutral position. Excessive curvature, in either direction, should be avoided.
Swiss ball push-up with the ball at shin level:
Preparation: Same as the above exercise. However, continue taking steps with the hands until the Swiss ball is at shin level. Once the ball reaches the shins and the hands are in line, slightly wider than shoulder width apart, starting position has been achieved.
Movement: Same as the above exercise.
Tips: Neutral spine is crucial for this exercise. Excessive curvature can be avoided by core activation. Keeping the core musculature engaged will allow for stabilization of the spine and allow for better balance while on top of the Swiss ball.
Swiss ball push-up with the toes on top of the ball:
Preparation: Same as above, but continue rolling forward until the toes are on top of the ball. The starting position is obtained when the feet are close together with toes on top of the ball, and the hands are in line, slightly wider than shoulder width apart.
Movement: Same as the above exercise
Tips: This exercise significantly decreases stability and base of support while increasing the length of the lever arm. Therefore, ensure adequate balance prior to attempting this exercise. Balance can be improved by increasing core strength, which will ultimately aid in this movement. Maintaining a neutral spine during this exercise is of utmost importance.
Swiss ball push-up with one foot off the ball:
Preparation: The starting position is the same as the push-up with the toes on top of the ball. With one foot on the Swiss ball, lift the opposing limb towards the ceiling. Once this has been achieved, proceed with the movement.
Movement: While maintaining one limb off the ball, lower the body toward the floor until elbows reach 90 degrees of flexion. As the body is lowered, the bouncing motion should be limited the bouncin as much as possible. Once the elbows reach a right angle, reverse the movement by extending elbows into soft flexion.
Tips: This exercise engages the whole body. Adequate core strength is essential for accurate performance. Always maintain a neutral spine, and slowly progress to this push-up variation.
