Bosu Ball Push Up Video Guide

Exercise Profile

  • Strength
  • Other
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Abs, Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Bosu Ball Push Up Overview

The bosu ball push up is a variation of the push up and an exercise used to strengthen the muscles of the chest.

The bosu ball creates instability, calling upon the stabilizing muscles of the shoulder and core to maintain a neutral body position as you go through the range of motion.

Bosu Ball Push Up Instructions

  1. Assume a quadruped position on the floor with your hands on the flat side of a BOSU ball, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

Bosu Ball Push Up Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.