Push Up On Bosu Ball
Elevate your push-up game with the Bosu ball, enhancing chest, shoulders, triceps, and core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Push Up On Bosu Ball
Description
A push-up exercise performed on a Bosu ball to engage core and upper body muscles with added difficulty due to the unstable surface.
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How to do Push Up On Bosu Ball
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Push Up On Bosu Ball good for beginners?
Push Up On 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 On Bosu Ball?
You need Bosu ball to perform Push Up On 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 On Bosu Ball?
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.
What are common mistakes when doing Push Up On Bosu Ball?
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.
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Free · iPhone only · Available on the App Store