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 Ups Instructions

  1. 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.
  2. 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.
  3. 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.
  4. As your body descends, load your chest and triceps keeping your trunk braced and back neutral.
  5. 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. 
  • Try to get a full range of motion by lowering yourself as closing as possible to the ball.
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