Ball Push Ups on Knees


  • Begin this exercise kneeling down in front of the ball placing your hands on either side about shoulder width apart.
  • With your back straight and head up, lower your body towards the ball bending only at your elbows.
  • Once your chest touches the ball, pause and come back up to the extended position.


  • This exercise takes good concentration and stability - you can always practice on the floor without a ball placing your hands on the floor.
Primary muscles Pectoralis major
Secondary muscles Trapezius Anterior delts