1. Build Those Muscle Fibers
During all exercises the goal is to build muscle. When you attempt to lift the body, as opposed to a weight, you get the maximum muscle builders. Exercises that require the body to stabilize themselves also build more muscle mass. The ball push-up does both. Because the exercise starts on the ball, you need to use your core strength to keep your stability.
2. Start on the Stability Ball
Lay on your stomach and put your hands on the ground. Keep your arms straight and hands shoulder width apart. Walk your hands forward as you allow the ball to roll lower on your body. When the ball is on your thighs, you are in ready position. Keep your body straight and slowly lower your upper body by bending the arms. When your head is a few inches from the floor, slowly begin to rise again. Always maintain a straight body throughout the exercise; do not bend.
3. Make It a Little Tougher
The more body that you have to lift, the harder the exercise becomes. Once you master the ball push-up with the ball at your thigh, you can make it a bit more difficult. Walk the ball backward on your body but don't stop at the thighs. Continue to walk until only your feet and ankles are on the ball. The stability is more difficult for this version of the push up. The additional weight to the push up comes from the extension of the body. The more that is off the ball the more weight you have to lift.
4. Try a Push-up on Weights
Use a bar with weights or two round dumbbells to do this push-up. Get into push-up position, toes on the floor, back straight and hands on the barbells shoulder-width apart. Push yourself up and use the bar on the weights as your leverage. Lower yourself until the upper arms are parallel to the floor. This exercise is more difficult than the standard push up since the dumbbells roll. It takes additional muscle to keep the weights and body stable. Always keep the body straight. Tighten the glutes and abs while you do this exercise.
5. Combo Time
Now for the really fun part, combine the ball and the barbells. This tests your balance and control. You now combine the ball push-up with the barbell push-up. Start with the abdomen on the ball and roll it backward so the thighs rest on it. Hold the barbells shoulder width apart with the arms straight and keep the body level as you lower yourself by bending at the elbow until the upper arms are parallel to the floor. Slowly rise again.
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