The Push-Up (Bosu Ball) exercise is a variation of the traditional push-up where one performs the exercise with their hands on a Bosu Ball, a half-sphere stability training device. This exercise not only targets the chest, shoulders, and triceps like a traditional push-up, but it also engages the core muscles to stabilize the body on the unstable surface of the Bosu Ball.

Muscle Groups:
Chest

Muscles:
Pectorals

How to perform

To perform a Push-Up (Bosu Ball) exercise, follow these step-by-step instructions:

1. Start by placing the Bosu Ball with the flat side down on the ground.
2. Grip the edges of the flat bottom of the Bosu Ball with your hands, making sure your hands are shoulder-width apart. Your fingers should be pointing forward.
3. Position yourself in a plank position with your hands on the Bosu Ball and your arms fully extended. Your body should be in a straight line from your head to your heels.
4. Engage your core muscles and lower your body down towards the Bosu Ball by bending your elbows. Keep your elbows close to your body as you lower yourself.
5. Lower yourself until your chest almost touches the Bosu Ball, then push yourself back up to the starting position by extending your arms.
6. Make sure to keep your body in a straight line throughout the movement and avoid arching or sagging your back.
7. Perform the desired number of repetitions, maintaining proper form, and engaging your core muscles throughout the exercise. You can start with 2-3 sets of 10-15 repetitions.

Remember to start with a manageable number of repetitions and gradually increase the intensity as you get stronger. This exercise can be challenging due to the unstable surface of the Bosu Ball, so make sure to focus on maintaining proper form and control throughout the movement.

Equipment required

Bosu Ball
The Bosu Ball is an inflatable, dome-shaped piece of exercise equipment with a flat platform on one side and a rubber hemisphere on the other. It is commonly used in balance and stability training, as well as core strengthening exercises. The unstable surface of the Bosu Ball challenges the body to engage multiple muscle groups, making it ideal for improving coordination, strengthening the core, and enhancing overall functional fitness.