BOSU Pushups

Target muscles

The pectoralis major is the prime mover, with the triceps extending the elbows and the anterior deltoid assisting at the top. Because the hands grip an unstable dome, the rotator cuff and scapular stabilisers work much harder than on a fixed floor, and the rectus abdominis and obliques brace to hold a straight, quiet plank. It builds pressing strength and shoulder stability at the same time.

How to perform

Setup

Flip the BOSU dome-side down and grip the outer rim with both hands, just wider than shoulder-width. Walk the feet back into a plank with a straight line from heels to head and a braced core.

Execution

Lower your chest toward the platform under control, keeping the elbows tracking at roughly forty-five degrees from the torso rather than flaring wide. Stop when your chest is just above the dome, then press the floor away to lockout while keeping the platform steady. Hold the plank rigid throughout — no sagging hips or shrugging shoulders — and breathe in on the way down, out as you press. The slight instability means every rep demands a little balance correction.

Common mistakes

• Letting the hips sag so the lower back takes the strain.
• Flaring the elbows to ninety degrees and stressing the shoulders.
• Bouncing out of the bottom instead of controlling the descent.
• Letting the dome tip because the hands aren't gripping the rim evenly.

Progressions and regressions

Regress by performing the push-up from the knees or against a wall, or by doing standard floor push-ups first. Progress by adding a pause at the bottom, slowing the eccentric, elevating the feet, or moving toward the single-leg and twisting variations.

Programming notes

Use it as a primary bodyweight push or an accessory press, 3-4 sets of 8-15 reps. The unstable grip makes it a good shoulder-stability builder, so it suits athletes and anyone rehabbing toward heavier pressing. Pair it with rows to keep the shoulders balanced front to back.