Push up (bosu ball)
Elevate your push-up game with the Bosu ball! This variation challenges stability, strengthens your chest, shoulders, and core, and improves overall body
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Push up (bosu ball)
Description
A variation of traditional push-ups, performed with a bosu ball to enhance balance and engage more muscle groups.
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How to do Push up (bosu ball)
- 01Setup
Place the Bosu ball flat-side down on the floor. Position your hands on the rounded dome, slightly wider than shoulder-width, with fingers pointing forward.
- 02Setup
Extend your legs straight back, balancing on the balls of your feet, forming a straight line from your head to your heels. Engage your core to prevent your hips from sagging or rising too high.
- 03
Inhale as you slowly lower your chest towards the Bosu dome by bending your elbows, keeping them tucked slightly towards your body. Maintain a stable core and straight body line throughout the descent.
- 04
Push through your hands and exhale as you powerfully extend your elbows to return to the starting position, squeezing your chest at the top. Control the movement throughout the entire repetition.
Tips
- To increase the challenge, try performing the push-up with the Bosu ball flat-side up, placing your hands on the edges of the flat platform for greater instability.
- Focus on keeping your elbows at approximately a 45-degree angle to your torso during the lowering phase to protect your shoulders and maximize chest engagement.
- Maintain constant tension in your core and glutes throughout the movement to stabilize your body on the unstable surface and prevent any rocking.
- For beginners, perform the push-up from your knees on the Bosu ball to build strength and stability before progressing to your toes.
Common mistakes
- Allowing hips to sag or pike during the movement reduces core engagement; fix this by actively bracing your core and squeezing your glutes to maintain a straight body line.
- Flaring elbows out excessively puts unnecessary strain on the shoulder joints; correct this by keeping your elbows tucked closer to your body, aiming for a 45-degree angle.
- Rushing the eccentric (lowering) phase diminishes muscle activation and control; fix this by performing the lowering portion slowly and with control, typically taking 2-3 seconds.
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Get Ellim — FreeQuestions
Is Push up (bosu ball) good for beginners?
Push up (bosu ball) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push up (bosu ball)?
You need Bosu ball to perform Push up (bosu ball). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push up (bosu ball)?
To increase the challenge, try performing the push-up with the Bosu ball flat-side up, placing your hands on the edges of the flat platform for greater instability. Focus on keeping your elbows at approximately a 45-degree angle to your torso during the lowering phase to protect your shoulders and maximize chest engagement. Maintain constant tension in your core and glutes throughout the movement to stabilize your body on the unstable surface and prevent any rocking. For beginners, perform the push-up from your knees on the Bosu ball to build strength and stability before progressing to your toes.
What are common mistakes when doing Push up (bosu ball)?
Allowing hips to sag or pike during the movement reduces core engagement; fix this by actively bracing your core and squeezing your glutes to maintain a straight body line. Flaring elbows out excessively puts unnecessary strain on the shoulder joints; correct this by keeping your elbows tucked closer to your body, aiming for a 45-degree angle. Rushing the eccentric (lowering) phase diminishes muscle activation and control; fix this by performing the lowering portion slowly and with control, typically taking 2-3 seconds.
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Free · iPhone only · Available on the App Store