How to do stability ball push-ups with feet on flat bench

Learn how to do push-ups with your hands on a stability ball and your feet on a flat bench. Presented by Real Jock Gay Fitness Health & Life.
Benefits
Try this great variation on the old favorite push-up to help increase the amount of weight you can lift in your traditional chest exercises. By using the stability ball, you use micro-changes in balance to strengthen your stabilizer muscles in your shoulders and consequently push your chest muscles further.

Muscles Worked
Chest

Starting Position
Place your hands about shoulder-width apart on the top of the sides of stability ball in push-up position with your chest directly over the top of the ball. Step your feet up onto a flat bench so that your body flattens out into push-up position parallel to floor. Your abdominals should be held in so that your stomach does not dip, and your back should be flat so that your buttocks do not come up. Squeeze in on the ball with both hands as if you are trying to pop it in order to fully engage your chest muscles throughout the motion.

Exercise

1. From the starting position, drop down into a push-up, keeping your abdominals engaged as you descend.
2. At the bottom of your motion, reverse direction and push back up to the plank position. Do 12 push-ups for a complete set.

Feet on Floor Variation
If you have too much trouble doing this exercise with your feet on the flat bench, try it with your feet on the floor. This will allow you to balance more easily and will take some of the weight off your chest muscles.