Push Up (Balance Board)

A push-up variation performed with hands or feet on a balance board, increasing instability and core activation demands.

Instructions

1. Place a balance board on the ground and assume a push-up position with hands on the board.
2. Keep your feet on the ground and your body in a straight line.
3. Engage your core to stabilize the balance board and prevent excessive rocking.
4. Lower your body by bending your elbows, maintaining stability throughout.
5. Continue lowering until your chest is near the board or your elbows form a 90-degree angle.
6. Press through your hands to return to the starting position explosively.
7. Repeat for the desired number of repetitions.
8. Alternative: place feet on the balance board for increased difficulty.

Tips

• Start with hands on the board for a manageable challenge before progressing to feet on the board.
• The unstable surface increases core activation and proprioceptive demand significantly.
• Move with control rather than speed to maximize stability and muscle engagement.
• Keep your shoulders stable and do not allow excessive board rocking.
• This variation builds exceptional core stability and proprioceptive awareness.
• Perform 2-3 sets of 5-10 reps depending on current fitness level.