Instructions

1

Start in a plank position with hands shoulder-width apart on a BOSU ball (flat side down), feet together or hip-width apart, body forming a straight line from head to heels, core engaged

2

Grip the edges of the BOSU ball firmly with hands directly under shoulders, engage core muscles to stabilize the torso, maintain neutral spine alignment throughout the movement

3

Lower your body by bending elbows, allowing them to track at approximately 45 degrees from the torso, descend until chest nearly touches the BOSU ball surface while maintaining plank alignment, the unstable surface increases stabilization demands

4

Push through palms to extend elbows and press body back to starting plank position, maintain core tension and avoid hips sagging or piking up, return to full arm extension with controlled movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTBosu ball

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Push-up bosu ball because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Bosu ball, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Chest stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
Using excessive momentum to swing the Bosu ball rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Push-up bosu ball for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Push-up bosu ball
Cable Push-up bosu ball
Banded Push-up bosu ball

Beginner Tips

If you are new to the Push-up bosu ball, focus on mastering the movement pattern with zero weight before adding Bosu ball.

Push-up bosu ball