Bosu Ball Push-Up
Primary musclesChest
EquipmentExercise Ball، Full Gym
Level—
Suggested3 × 8–12
Overview
The Bosu Ball Push-Up is an advanced bodyweight move that builds upper body strength, core stability, and balance. When you do push-ups on an unstable surface, your stabilizer muscles work harder, which makes the exercise more demanding and more effective than a standard push-up.
How to do it
- 1
Set the Bosu ball on the floor with the dome facing down.
- 2
Place your hands on the flat platform, a little wider than shoulder-width apart.
- 3
Step your legs back into a standard push-up position, and keep your body in a straight line from head to heels.
- 4
Tighten your core to stay stable.
Muscles worked
Target
Pectoralis Major، Sternal
Synergists
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Dynamic stabilizers
Biceps Brachii
Stabilizers
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Antagonist stabilizers
Erector Spinae، Latissimus Dorsi
