Animated GIF · Available via API
gif_boxPush-up (bosu Ball)
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Bosu BallCategory
balance
Mechanic
compound
Cal/min
3.7
Force
push
Push-up (bosu Ball) is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bosu ball, it falls under the balance category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Place the bosu ball on the ground with the flat side facing up.
Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
Engage your core and lower your body down towards the bosu ball by bending your elbows.
Push yourself back up to the starting position by extending your arms.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Push-up (bosu Ball) loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Push-up (bosu Ball) is classified as a Beginner balance exercise, so beginners and anyone new to training Chest can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on balance training and pairs naturally with other Chest movements in a balanced routine.
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