Push-up (bosu ball)

Push-up (bosu ball)

The push-up is a classic exercise that targets multiple muscles in your upper body, including the chest, shoulders, triceps, and core. Adding the bosu ball to your push-up routine can add an element of instability, challenging your muscles to work even harder to maintain balance. This variation, known as the push-up on a bosu ball, involves placing your hands on the inflated dome side of the bosu ball while assuming a push-up position. By doing so, you engage your stabilizer muscles in addition to the primary muscle groups targeted in a traditional push-up. Performing push-ups on a bosu ball can enhance your overall upper body strength, improve core stability, and increase flexibility. It can also help develop your proprioception or body awareness, as you become more attuned to the positioning of your body on an unstable surface. To ensure proper form and maximize the benefits of this exercise, it's important to maintain a straight line from your head to your heels throughout the movement. Keep your core engaged, lower yourself steadily towards the bosu ball, pause briefly, and then push yourself back up. As you progress and become more comfortable, you can challenge yourself by adding variations such as spiderman push-ups or pike push-ups on the bosu ball. Remember to always warm up before attempting any exercise and listen to your body. If you experience any pain or discomfort during the push-up on a bosu ball, stop immediately and consult with a fitness professional. So, if you're looking to spice up your push-up routine and advance your fitness journey, give the push-up on a bosu ball a try!


  • Assume a plank position with your hands on the sides of a bosu ball, shoulder-width apart.
  • Engage your core and keep your back straight.
  • Lower your chest towards the bosu ball by bending your elbows, while keeping your body in a straight line.
  • Pause briefly when your chest reaches the ball, then push yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a stable surface before progressing to a bosu ball for added challenge.
  • Maintain a strong core and engaged glutes throughout the entire movement.
  • Focus on keeping your body in a straight line from head to toe.
  • Control the descent to engage your muscles more effectively.
  • Engage your shoulder blades by squeezing them together during the upward phase of the push-up.
  • Vary your hand placement to target different muscles.
  • Perform push-ups from your knees if you find the bosu ball variation too challenging.
  • Breathe in as you lower your body and exhale as you push back up.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine