Bosu Ball Push-ups

Bosu Ball Push-ups

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, TricepsAbdominals
Equipment Bosu Ball
Emphasis Compound
Type Push

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.


  • 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. 
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