Exercise guide · Intermediate · Compound

Push-Up (Bosu Ball): How to Do It & Muscles Worked

The push-up (bosu ball) is a variation of the traditional push-up performed with hands on a BOSU ball, increasing instability and engaging more core and stabilizer muscles.

Primary muscles
Chest
Equipment
Bosu Ball
Level · type
Intermediate · Compound
Demonstration of the push-up (bosu ball)
Front view: muscles worked by the push-up (bosu ball). Primary: chest. Secondary: triceps, abs, shoulders and obliques.
Back view: muscles worked by the push-up (bosu ball). Primary: chest. Secondary: triceps, abs, shoulders and obliques.
Primary Secondary

How to do the push-up (bosu ball)

  1. Step 1: Place the bosu ball on the ground with the flat side facing up.
  2. Step 2: Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
  3. Step 3: Engage your core and lower your body down towards the bosu ball by bending your elbows.
  4. Step 4: Push yourself back up to the starting position by extending your arms.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the push-up (bosu ball) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Push-Up (Bosu Ball) alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.