Male

Push-up (bosu ball)

Muscles involved

When you are ready to challenge your upper body stability, mastering the push-up (bosu ball) is a game changer. To progress safely without compromising your posture, start by holding a solid plank position on this stability ball before adding the dynamic movement. Once you feel completely stable, lower your torso smoothly until your chest nears the platform, engaging your triceps and chest as you press back up. Forget about rushing your reps; focus on keeping your core tight and your spine neutral. As your strength grows, you can add a brief pause at the bottom to increase time under tension, ensuring steady progress while keeping total control.

How to do it

1. Place a Bosu ball dome-side down on the floor, and grip the edges of the platform with your hands, positioned under your shoulders. 2. Lower your chest towards the center of the Bosu ball by bending your elbows, keeping your body in a straight plank position. 3. Pause at the bottom, feeling a stretch in your chest. 4. Press through your hands to push your body back up to the starting plank position.

Equipment required

Bola de estabilidad

Muscles worked

Tips

- Grip the edges of the Bosu ball firmly to maintain stability. - Keep your body in a straight plank position; don't let your hips sag or pike. - Lower your chest towards the center of the ball. - Press through your hands to push yourself back up.