How to do the Push-up (bosu Ball)
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.
Push-up (bosu Ball) demonstration · © GymiaFit
Push-up (bosu Ball) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Bosu Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Push-up (bosu Ball) step by step
- 1Place the bosu ball on the ground with the flat side facing up.
- 2Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
- 3Engage your core and lower your body down towards the bosu ball by bending your elbows.
- 4Push yourself back up to the starting position by extending your arms.
- 5Repeat for the desired number of repetitions.
Push-up (bosu Ball) — questions
What muscles does the Push-up (bosu Ball) work?
The Push-up (bosu Ball) primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Push-up (bosu Ball)?
You need bosu ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Push-up (bosu Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Push-up (bosu Ball)?
Push Up On Bosu Ball, Assisted Chest Dip (kneeling), Assisted Seated Pectoralis Major Stretch With Stability Ball train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up (bosu Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.