Push-Up Bosu Ball

Muscles worked

Setup

1. Place the Bosu ball on the floor with the flat platform side facing up.
2. Grip the outer edges of the platform with your hands, ensuring your wrists are directly under your shoulders.
3. Extend your legs behind you into a high plank position with feet hip-width apart.
4. Engage your core and glutes to create a straight line from head to heels.

How to do it

1. Inhale and slowly lower your chest toward the center of the platform by bending your elbows.
2. Maintain a controlled 2-second descent, keeping the platform as level as possible.
3. Exhale and drive through your palms to push back to the starting position.
4. Lock out your arms at the top while maintaining a slight micro-bend in the elbows to keep tension on the muscles.

Form checklist

• Keep the Bosu platform level; do not let it tilt side-to-side during the movement.
• Tuck your elbows at a 45-degree angle to your torso rather than flaring them out.
• Maintain a rigid core to prevent your hips from sagging or your lower back from arching.
• Keep your neck neutral by looking at the center of the Bosu ball, not at your feet.

Pro tips

• Squeeze the edges of the Bosu ball inward as you push up to maximize pectoral recruitment through horizontal adduction.
• Focus on a slow, 3-second eccentric (lowering) phase to maximize the time under tension and stability challenge.

Make it harder

• Lift one leg off the ground to create a three-point stance, further challenging your rotational core stability.
• Add a 'mountain climber' knee tuck between each repetition to increase the metabolic demand and abdominal focus.

Frequently asked

What muscles does the push-up bosu ball work?

The push-up bosu ball primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the push-up bosu ball?

The push-up bosu ball uses bosu ball.

Is the push-up bosu ball good for beginners?

The push-up bosu ball is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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