Bodyweight

Bosu Push Up

The Bosu Push Up is a fusion of strength training and balance work that targets your arms, chest, and core. It boosts upper body strength, core stability, and muscular balance, ideal for building strength and stability.
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Bosu Push Up instructions
Step-by-step instructions
1
Place a Bosu ball on the ground with the flat side up.
2
Put your hands on the edges of the flat side, a bit wider than shoulder-width apart.
3
Extend your legs behind you, balancing on your toes. This is the starting position.
4
Lower your chest towards the Bosu ball as you would in a normal pushup, keeping your body straight.
5
Push with your hands, lifting your body back into starting position. Avoid locking your elbows when coming back up. Repeat for the programmed number of reps.
Place a Bosu ball on the ground with the flat side up.
Put your hands on the edges of the flat side, a bit wider than shoulder-width apart.
Extend your legs behind you, balancing on your toes. This is the starting position.
Lower your chest towards the Bosu ball as you would in a normal pushup, keeping your body straight.
Push with your hands, lifting your body back into starting position. Avoid locking your elbows when coming back up. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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