maratoolBosu Ball Push Up
How to do the bosu ball push up
- Place the Bosu ball flat side down on the floor.
- Kneel on the floor with your arms fully extended on the ball, and body straight.
- Keeping your abs drawn in and your body straight, by bending your elbows lower your chest to the ball.
- Pause for a moment and then return to starting position.
- Repeat.
Muscles worked
The prime mover is the pectoralis major, which drives the upper arm forward and across the body.
Even with a single joint doing the moving, the muscle is not working alone — the deltoids stabilise the shoulder and add force at the top of the range; the abdominals brace the trunk so force can pass between the hips and the shoulders; the triceps straighten the elbow to finish the movement.
Every exercise for:ChestShouldersAbdominalsTriceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
The exercise ball is an unstable base on purpose. It shortens the leverage you can hold and demands constant small corrections, so the trunk works even when the movement is aimed elsewhere.
Every exercise using:Exercise ball
These train the chest too, using equipment this one does not:
- Butterflymachine
- Cable Chest Presscable
- Chest Dipsbody only
- Chest Push (multiple response)medicine ball
- Close Grip Barbell Bench Pressbarbell
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.