Narrow Push-up On Exercise Ball
Learn how to do the Narrow Push-up On Exercise Ball with proper form and technique. This stability ball exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Narrow Push-up On Exercise Ball
Follow these steps to perform the Narrow Push-up On Exercise Ball with correct form:
- 1Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
- 2Engage your core and keep your body in a straight line from head to toe.
- 3Lower your chest towards the ball by bending your elbows, keeping them close to your body.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Narrow Push-up On Exercise Ball Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- stability ball
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Narrow Push-up On Exercise Ball?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Narrow Push-up On Exercise Ball work?
The Narrow Push-up On Exercise Ball primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Narrow Push-up On Exercise Ball?
The Narrow Push-up On Exercise Ball requires stability ball. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Narrow Push-up On Exercise Ball with proper form?
Start by Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart. Engage your core and keep your body in a straight line from head to toe. Lower your chest towards the ball by bending your elbows, keeping them close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Narrow Push-up On Exercise Ball?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Narrow Push-up On Exercise Ball?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Narrow Push-up On Exercise Ball best for?
The Narrow Push-up On Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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