Exercise 1307 · REF wVompEp
Doing push-ups with the hands on a Bosu ball forces the shoulders and wrists to stabilize against a wobbling, unstable surface throughout the entire rep, adding a stability challenge on top of the usual chest and triceps work. Keep the reps controlled — speed and instability don't mix well here.
How to Do the Push Up On Bosu Ball
- Place the bosu ball on the ground with the flat side facing up.
- Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
- Engage your core and lower your body down towards the bosu ball by bending your elbows.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Muscles Worked
The Push Up On 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 On Bosu Ball work?
- The Push Up On Bosu Ball primarily targets the pectorals, with the triceps and shoulders, core assisting.
- What equipment do I need for the Push Up On Bosu Ball?
- The Push Up On Bosu Ball is done with a bosu ball.
- What's a good alternative to the Push Up On Bosu Ball?
- If you don't have access to a bosu ball, the Archer Push Up targets the same pectorals using body weight instead.