Push Up (BOSU Ball)

A push-up performed with hands on an unstable BOSU ball dome, increasing demands on chest, triceps, and stabilizer muscles.

Instructions

1. Place a BOSU ball on a stable, flat surface with the dome side facing up.
2. Assume a push-up position with your hands placed on the dome of the BOSU ball.
3. Your hands should be slightly wider than shoulder width for stability on the unstable surface.
4. Keep your body in a straight line from head to heels with your core engaged.
5. Lower your body by flexing your elbows, maintaining constant tension on the BOSU ball.
6. Descend until your chest approaches the dome, or to a comfortable range of motion.
7. Press through your hands to extend your elbows and return to the starting position.
8. Maintain a rigid body position throughout—avoid excessive sagging or piking.

Tips

• The unstable surface requires significant stabilizer muscle activation
• Start with fewer reps to allow your stabilizer muscles to adapt
• A wider hand position provides more stability on the dome
• Keep your core braced throughout to minimize hip sag
• This variation significantly increases the difficulty compared to standard push-ups
• Excellent for developing pressing strength and shoulder stability