Chest Exercise · Bosu Ball
This Bosu ball push-up variation places the hands on the dome, which shifts more of the workload toward shoulder stabilization compared to a standard push-up on solid ground. It's a useful progression once flat push-ups no longer feel challenging enough on their own.
How to Do the Push-Up (bosu Ball)
- Position the bosu ball flat-side up on the floor.
- Take a push-up stance with hands gripping the outer edges of the ball.
- Tighten your core, then bend your elbows to lower your chest toward the ball.
- Push through your hands to extend your arms and rise back to the start.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.
Calorie Burn & Set Tracker
Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0
kcal
Muscles Worked
The Push-Up (bosu Ball) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
Equipment Alternatives
Don't have bosu ball? These target the same pectorals with different equipment.
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Band Bench Press
FAQ
- What muscles does the Push-Up (bosu Ball) work?
- The Push-Up (bosu Ball) primarily targets the pectorals, with the triceps and shoulders, core assisting.
- What equipment do I need for the Push-Up (bosu Ball)?
- The Push-Up (bosu Ball) is done with a bosu ball.
- What's a good alternative to the Push-Up (bosu Ball)?
- If you don't have access to a bosu ball, the Archer Push Up targets the same pectorals using body weight instead.