Chest exercise · bosu ball
Push-Up (Bosu Ball)
The push-up (bosu ball) is a bosu ball exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders, core
- Equipment
- Bosu ball
- Body part
- Chest
How to do the push-up (bosu ball)
- Place the bosu ball on the ground with the flat side facing up.
- Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
- Engage your core and lower your body down towards the bosu ball by bending your elbows.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps, shoulders and core work as secondary muscles. See all chest exercises.
