BOSU Split Pushup

Target muscles

With one hand high on the dome and one on the floor, the chest, triceps and front delts press as in any push-up, but the offset hand position loads the two sides unevenly. That asymmetry forces the obliques and transverse abdominis to resist rotation hard, keeping the hips and shoulders square as one arm presses from a different height. The shoulder stabilisers on the dome side work overtime to keep the platform quiet. It builds pressing strength and rotational stability together.

How to perform

Setup

Place one hand on the centre of the BOSU dome and the other flat on the floor at the same width, body in a straight plank line, core braced and shoulders square.

Execution

Lower into a push-up, keeping the hips and shoulders level despite the uneven hand height, until your chest nears the lower hand. Press back up evenly, resisting the urge to let the body twist toward the floor-side arm. Keep the dome steady and the spine long. Complete your reps, then swap hands so the other side presses from the dome, balancing the uneven loading across the set.

Common mistakes

• Letting the hips rotate toward the floor-side hand instead of staying square.
• Sagging the lower back as the offset position challenges the brace.
• Pressing unevenly so one shoulder shrugs up toward the ear.
• Forgetting to switch sides and overloading one arm.

Progressions and regressions

Regress by dropping to the knees, or by using a lower offset such as a low step instead of the dome. Progress by adding a pause at the bottom, slowing the eccentric, or rolling the dome between hands each rep for a moving target.

Programming notes

Use it as an accessory push that doubles as anti-rotation core work, 2-3 sets of 8-12 reps per side. The uneven load makes it a useful step toward one-arm pushing strength. Pair it with rows and a dedicated core hold to round out an upper-body session.