If you're looking to spice up your regular push-up routine, incorporating a Bosu ball may be just what you need. Bosu ball push-ups are a challenging exercise that target your chest, shoulders, and core all at once. In this article, we'll go over everything you need to know about Bosu ball push-ups, including how to do them correctly and the benefits they offer.
What is a Bosu Ball?
A Bosu ball is a piece of fitness equipment that consists of a flat platform on one side and a rubber dome on the other. The dome side can be used for a variety of exercises, including balance training, core work, and strength training.
How to Do Bosu Ball Push-Ups
Here's a step-by-step guide on how to do Bosu ball push-ups:
- Start by placing the Bosu ball dome-side up on the floor.
- Assume a push-up position with your hands on the flat platform side of the Bosu ball and your feet shoulder-width apart.
- Keep your core engaged and your body in a straight line from your head to your heels.
- Lower your chest towards the Bosu ball, bending your elbows at a 90-degree angle.
- Push back up to the starting position.
- Repeat for your desired number of reps.
Variations of Bosu Ball Push-Ups
There are several variations of Bosu ball push-ups that you can try to add variety and difficulty to your workout:
- One-arm Bosu ball push-ups: Perform the same movement as a regular Bosu ball push-up, but with one hand on the Bosu ball and the other hand on the floor.
- Spiderman Bosu ball push-ups: Bring one knee towards your elbow as you lower your chest towards the Bosu ball, then return to the starting position and repeat on the other side.
- Feet-elevated Bosu ball push-ups: Place your feet on a bench or step to increase the difficulty of the exercise.
Benefits of Bosu Ball Push-Ups
Bosu ball push-ups offer several benefits, including:
- Increased core strength: The unstable surface of the Bosu ball forces your core muscles to work harder to maintain stability during the exercise.
- Improved balance and stability: Regularly incorporating Bosu ball exercises into your workout routine can help improve your balance and stability over time.
- Targeted upper body strength: Bosu ball push-ups target your chest, shoulders, and triceps, helping to build overall upper body strength.
- Variety in your workout routine: Adding Bosu ball push-ups to your workout routine can help keep things interesting and challenging.
Tips for Doing Bosu Ball Push-Ups
Here are a few tips to keep in mind when doing Bosu ball push-ups:
- Start with a stable base: Make sure the Bosu ball is on a stable surface and won't roll or move during the exercise.
- Engage your core: Keep your core engaged throughout the exercise to maintain stability and prevent injury.
- Don't let your shoulders sag: Keep your shoulders away from your ears and don't let them sag towards the ground.
- Focus on proper form: Make sure your elbows are tucked in towards your body and your body is in a straight line from your head to your heels.
- Start with a modified version: If you're new to Bosu ball push-ups, start with a modified version on your knees before progressing to the full exercise.
In Conclusion
Bosu ball push-ups are a challenging and effective exercise that can help improve your upper body strength, core stability, and balance. Incorporate them into your workout routine for a fun and challenging variation on regular push-ups.