BOSU Ball Push-Up

How to BOSU Push-Up

Primary Muscles: Upper Body,  Chest

Equipment: BOSU Ball

Exercise Families: Push-Up

Trainer: Ashley Steele

Steps:

1. Start in the classic push-up position with your hands grabbing the sides of the BOSU Trainer and your legs in a straight line behind you. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition the body as needed to allow full extension without any bend at the hips or knees.

2. Contract your abs, glutes, and quadriceps muscles and align your head with your spine. Place your feet hip-width with your toes pointed towards your shins. This is the starting position.

3. Slowly lower your body towards the BOSU Trainer while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

4. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows. Repeat the BOSU Ball push-ups for the specified amount of time or repetitions.

5. Push-Up's on a BOSU Trainer add a stability challenge to your core, working your chest, shoulders, and trunk muscles. 

Alternative Exercises:

Modified BOSU Push-Up • Decline Push-Up