Push Up On Bosu Ball

Description

How to Do Push Up On Bosu Ball

1. 1
   Setup

   Place the Bosu ball flat-side down on the floor. Position yourself in a high plank with your hands gripping the edges of the Bosu dome, fingers pointing forward.

2. 2
   Setup

   Ensure your body forms a straight line from head to heels, engaging your core and glutes to prevent sagging hips. Your hands should be slightly wider than shoulder-width apart.

3. 3

   Inhale as you slowly lower your chest towards the Bosu dome, bending your elbows out to about a 45-degree angle from your torso. Maintain a stable core throughout the descent.

4. 4

   Continue lowering until your chest is just above the dome or you feel a good stretch in your chest, keeping your elbows tracking back, not flaring wide.

5. 5

   Exhale and powerfully push through your hands, driving your body back up to the starting high plank position. Fully extend your arms without locking your elbows.

Tips

• Focus on controlled movement, especially during the lowering phase, to maximize muscle engagement and stability on the unstable surface.
• Keep your gaze slightly forward and down to maintain a neutral cervical spine, preventing neck strain.
• Actively squeeze your shoulder blades together as you descend and push them apart at the top to fully engage your chest and serratus anterior.
• To increase difficulty, you can place your feet closer together, or elevate your feet on a step to shift more body weight onto your upper body.

Common Mistakes

• ×Allowing hips to sag or pike upwards indicates a weak core; fix this by consciously bracing your abdominal muscles and squeezing your glutes to maintain a straight body line.
• ×Flaring elbows out too wide can strain shoulders; correct this by keeping your elbows tucked to about a 45-degree angle from your torso throughout the movement.
• ×Rushing the movement and losing control on the unstable surface reduces effectiveness; slow down the eccentric (lowering) phase to build stability and muscle control.