Push Up On Bosu Ball
What Push Up On Bosu Ball really gives you is pressing power across the chest, driven by an unstable dome underfoot.
How to do Push Up On Bosu Ball
- Place the bosu ball on the ground with the flat side facing up.
- Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
- Engage your core and lower your body down towards the bosu ball by bending your elbows.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Push Up On Bosu Ball Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Earn stability before you chase depth or speed.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add a pause at the bottom instead of extra reps.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Progress by removing hand support, not by rushing.
Common Push Up On Bosu Ball Mistakes
Treating the unstable surface as the whole workout
Use it for control work and keep heavy loading on stable ground.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Push Up On Bosu Ball
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Push Up On Bosu Ball — Frequently Asked Questions
How do you do the Push Up On Bosu Ball?
Place the bosu ball on the ground with the flat side facing up. Position yourself in a push-up position with your hands on the outer edges of the bosu ball. Engage your core and lower your body down towards the bosu ball by bending your elbows. Use a Bosu ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Push Up On Bosu Ball work?
The Push Up On Bosu Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with a Bosu ball.
How many sets and reps of the Push Up On Bosu Ball should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add a pause at the bottom instead of extra reps. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Push Up On Bosu Ball good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Push Up On Bosu Ball?
Try the Barbell Reverse Grip Decline Bench Press, Weighted Svend Press or the Push-up (on Stability Ball). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
