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Push Up on Bosu Ball
A push-up performed with hands on a Bosu ball, adding instability that increases chest, triceps, and core recruitment.
ChestStability BallHorizontal press
Primary
Pectoralis major
Secondary
Triceps brachiiAnterior deltoidCore stabilizers
Equipment
Stability Ball
Pattern
Horizontal press
Setup
- 01Place the Bosu ball flat side up on the floor.
- 02Grip the edges of the platform at shoulder width.
- 03Walk the feet back into a straight plank line.
- 04Brace the abs and squeeze the glutes.
Execution
- 01Bend the elbows to lower the chest toward the platform.
- 02Keep the ball level as you descend under control.
- 03Press through the palms to extend the arms fully.
- 04Pause at the top and reset the plank line.
Checkpoints
- -Body forms one straight line from head to heels.
- -Elbows angle about 45 degrees from the torso.
- -The platform stays level, not tipping side to side.
- -Shoulders stay stacked over or slightly ahead of the hands.
Common mistakes
- -Sagging the hips as the core fatigues.
- -Letting the platform rock instead of controlling the wobble.
- -Cutting the range short and skipping the bottom position.
- -Flaring the elbows straight out to the sides.
Programming notes
- -Use 2 to 4 sets of 8 to 15 reps.
- -Slow the lowering to 3 seconds to increase the stability demand.
- -Master standard push-ups before adding the unstable surface.
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