Chest / Intermediate / Compound (multi-joint)

BOSU Push-Up

A push-up with the hands on a BOSU ball that trains the chest and triceps while demanding shoulder and core stability.

At a glance

Primary

Chest, Triceps, Front delts

Secondary

Abs, Serratus anterior, Rotator cuff

Equipment

BOSU ball

Movement pattern

Horizontal push, Anti-extension (brace)

Level

Intermediate

Type

Chest, Compound (multi-joint), Balance / unstable

Loads the wrist, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Place your hands on the edges of a BOSU ball and extend your legs behind you in a plank.
2. Brace your abs and keep your body in a straight line.
3. Lower your chest toward the ball by bending your elbows.
4. Press back up to straight arms.

Tips

• Keep your hips from sagging.
• Grip the BOSU firmly to keep it stable.

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