1. Exercises
  2. Chest Exercises
  3. Middle Chest Exercises
  4. Push-Up (Bosu Ball)

Push-Up (Bosu Ball)

Push-Up (Bosu Ball) Image
Performance Description
  1. Locate a Bosu Ball and place it on a flat surface with the semi-sphere side face down.
  2. From a kneeling position, firmly grasp the hard outer edge of the Bosu Ball with the left hand positioned at 6 o'clock and the right hand positioned at 3 o'clock.
  3. Apply pressure downward against the Bosu Ball to establish balance.
  4. Draw the feet back behind the body to fully extend the legs.
  5. With the feet and the rounded semi-sphere of the Bosu Ball touching the ground, lower the body downward until the chest nearly touches the Bosu Ball. Inhale throughout this motion.
  6. With the legs and back maintaining a straight line, press the body upward until the arms become fully extended. Exhale throughout this motion.
    7. Repeat steps 5-6
Video
Primary Muscle(s)
Chest (Pectoralis Major)
Chest (Pectoralis Major: Clavicular 'Upper' Head)
Secondary Muscle(s)
Shoulders (Deltoid: Anterior)
Triceps (Triceps Brachii: Lateral Head)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Tertiary Muscle(s)
Forearms (Anconeus)
Lats (Latissimus Dorsi)
Obliques (External Oblique)
Serratus (Anterior)
Further Clarification

If the elbows are pointing backward, the triceps will be more involved; if the elbows are pointing outward toward the sides, the pectorals will be more involved.

A tilt of the body, and hence the chest, changes the focus in the following ways:

  • Place the feet higher than the upper body to isolate the clavicular head of the pectorals (the upper chest).
  • With the upper body higher than the feet the inferior part of the pectorals are isolated.
Things To Look Out For

When first starting this exercise, the body may shake as the various stabilizer muscles required to support the upper body on the Bosu Ball are utilized. After a few sessions, they will strengthen and this will become less of an issue.

Level
Intermediate
Exercise Position(s)
Lying
Myth Busting

Performing a push-up with a bosu-ball will not increase overall chest strength more-so than the standard push-up.

Exercise Variations
Push-Up (Flat Surface)
Push-Up Climbers (Flat Surface)
Considered An Exercise In The Following Categories
Middle Chest Exercises
Upper Chest Exercises