Push Up on Bosu Ball

Push Up on Bosu Ball

The Push Up on Bosu Ball is a challenging variation of the classic push-up, which adds an element of instability to the exercise. The Bosu Ball, a half-round exercise equipment, creates an unstable surface beneath your hands, engaging more muscles in your upper body, core, and stabilizer muscles. This exercise primarily targets the chest (pectoral muscles), shoulders (deltoids), and triceps. By attempting push-ups on the Bosu Ball, you're not only challenging your upper body strength but also enhancing your balance and proprioception. This makes it an excellent choice for individuals looking to improve their functional strength and coordination. Engaging your core muscles is crucial to maintaining stability while performing this exercise. The unstable surface requires your core muscles to work harder to keep your body aligned and balanced. Additionally, the push-up motion engages your abdominal muscles, including your rectus abdominis, transverse abdominis, and obliques, providing a complete core workout. To maximize the benefits of the Push Up on Bosu Ball, it's important to maintain proper form throughout the exercise. Keep your hands shoulder-width apart and your fingers spread for optimal stability. Ensure that your body remains in a straight line from your head to your heels, engaging your core. Lower your chest towards the Bosu Ball by bending your elbows, and then push back up to the starting position, exhaling as you exert force. Incorporating the Push Up on Bosu Ball into your workout routine can improve upper body strength, enhance core stability, and challenge your balance and coordination. However, it's essential to progress gradually and prioritize proper form to prevent injury.


  • Place a Bosu ball with the flat side up on the floor.
  • Get into a plank position with your hands on the sides of the Bosu ball, slightly wider than shoulder-width apart.
  • Keep your body in a straight line from head to toes, engaging your core and glutes.
  • Lower your body by bending your elbows, keeping them close to your sides, until your chest is just above the Bosu ball.
  • Pause for a moment, then push yourself back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a stable core throughout the exercise to improve balance and stability.
  • Engage your chest, triceps, and shoulder muscles by keeping your elbows tucked in and close to your body.
  • Control the movement by lowering your body in a slow and controlled manner, and then pushing back up with power.
  • Vary the difficulty level by adjusting the positioning of your hands – wider for less intensity, closer for more.
  • For an added challenge, try incorporating a knee tuck or mountain climber movement while performing the push up on the Bosu Ball.
  • Practice proper breathing techniques - exhale as you push up, and inhale as you lower your body.
  • Don't forget to warm up your muscles before attempting this exercise to prevent injury.
  • Maintain proper form by keeping your back straight and your gaze forward to avoid strain on your neck and back.
  • Start with a modified version of this exercise if you find it too challenging, such as performing push ups with your knees on the ground.
  • Add variety to your workout routine by mixing in other upper body exercises to target different muscle groups.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine