Exercise Ball Incline Chest Press
The exercise ball incline chest press uses the instability of an exercise ball to create an incline push-up angle that targets the upper pectorals. It also engages the core for balance and challenges the front delts and triceps as secondary muscles.
How to do it
- Place your feet on an exercise ball and your hands on the ground in a push-up position.
- Walk your hands back toward the ball so your upper body is at an incline angle.
- Lower your chest toward the ground by bending your elbows.
- Push back up to the starting position while keeping your core tight.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core tight and hips lifted to prevent sagging.
- Position your hands slightly wider than shoulder-width apart.
- Lower your chest slowly toward the floor under control.
- Drive through your palms to press back up to the start.
Breathing: Inhale as you lower your chest toward the ground, and exhale steadily as you press back up to the starting position.
Common mistakes
- Sagging hips cause lower back strain and reduce core activation.
- Placing hands too far forward shifts too much load to the shoulders.
- Bending elbows outward past a natural angle puts unnecessary stress on the shoulder joints.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off and reduce your range of motion or choose a stable floor variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I lose my balance on the exercise ball?
Wider foot placement on the ball provides a more stable base. Start slowly and focus on core engagement.
Should I feel this in my lower back?
No, if you feel it in your lower back, your hips are likely sagging. Tighten your glutes and core to keep your body in a straight line.
How often can I do this exercise?
Two to three times per week with at least one rest day between sessions is plenty for recovery and progress.