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Chest · Intermediate

Bosu Ball Push Up

Pressing drill building chest, shoulder, and triceps strength with bodyweight.

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Bosu Ball Push Up demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Bosu Ball

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place your hands securely on the BOSU in the prescribed orientation and step back into a stable high plank.
  2. 02Brace your trunk, squeeze your glutes, and align your head, shoulders, hips, and heels.
  3. 03Bend your elbows to lower your chest toward the BOSU while keeping your forearms controlled and body rigid.
  4. 04Stop before your shoulders lose position or the BOSU tips sharply, then press through both hands.
  5. 05Finish with straight arms without sagging at the hips, stabilize the BOSU, and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationDecline Push-UpRelated variationDive Bomber Push UpRelated variationDrop Push-UpRelated variationElevator Push Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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