Bosu Ball Push-ups

Bosu Ball Push-up Instructions

• Get into push-up position with your arms extended, hands planted on the sides of the flat end of the bosu ball.
• The ball portion should be facing downwards.
• Place your feet and legs together behind you. Maintain a braced core with a neutral spine. Your back should not be excessively arched nor should your hips and knees sag.
• Abdominals & olbiques are contracted.
• Glutes are active.
• Shoulders are pinned back.
• Eyes are focused on the floor, neck is in a neutral position.
• Keep your bodyweight centered roughly over your hands with your shoulders braced.
• Maintaining this stable shoulder position is key for properly loading your triceps and chest.
• As your body descends, load your chest and triceps keeping your trunk braced and back neutral.
• When you reach the bottom, push yourself back up to starting position without locking the elbows.

*Tips*

• This exercise is great for developing shoulder stability so keep all reps controlled without excessive momentum. 
• Do not let your body fold in while you lower down. Keep your spine erect and your core tight.
• Your elbows should not flare excessively.