Swiss Ball Pushup Plus

The Swiss ball pushup plus is an advanced progression of the traditional pushup that strengthens the chest, shoulders, and triceps. Performing the exercise on the Swiss ball, an unstable surface, engages the core throughout the entire range of motion.


  1. 1140_A
    Place your hands on a Swiss ball slightly wider than shoulder-width apart and directly above your shoulders with your elbows extended. Your body should form a straight line from your ankles to your shoulders.
  2. Swiss Ball Pushup Plus
    Lower your body to the ball, keeping your core tight and elbows close to your sides. When your chest touches the ball, press yourself back up to the start position, arms fully extended but not locked out.
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    Once your arms are straight, push your upper back toward the ceiling so that your shoulder blades flare out. Pause, then lower your back to return to start.

Trainer’s Tips

  • Keep the elbows close to your sides throughout the exercise.
  • Keep your core tight and back flat throughout the movement.
  • Do not let your body sway from side to side throughout the exercise.