Stability Ball Push-Ups – If you want to move beyond the basic push-up for upper body strength try stability push-ups. This variation of the push up increases the difficulty (as well as the effectiveness of the standard push up).
Most trainers and coaches prefer to have athletes perform functional exercises, rather than just push weights around. Functional exercise is generally an exercise that requires you to use your body as resistance, rather than the weight. Such exercises require more muscles to be activated (stabilizers and core muscles) during the movement. In this way a push up works more muscles than a bench press.
Keep in mind that you should progress from the basic push up to the stability push up in order to perform it safely. Do not attempt stability push-ups until you can do 20 basic push-ups.
The stability push up requires a stability ball and is much harder than it appears. In additional to being a great upper body and core training exercise, it’s also great for shoulder stabilization.
Do 3 reps of 15.