Chest · Bosu Ball
Bosu Ball Push-up
How to do the bosu ball push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bosu Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a plank position with hands slightly wider than shoulder-width. Bend your elbows to lower your chest toward the floor while keeping your body straight. Press back up to the starting position.
- 1Place your hands on the Bosu dome and lower your chest toward it; you should feel your chest and triceps pressing while your stabilisers work
- 2Maintain a straight line from head to knees or toes by bracing your core and glutes
- 3Push up through your palms and feel the stretch at the bottom and contraction at the top
Common mistakes
- Don't let your hips sag or pike; keep a strong plank
- Avoid flaring your elbows wide or letting your shoulders hunch toward your ears
- Don't drop suddenly onto the Bosu; control the descent and ascent
Muscles worked
The bosu ball push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the bosu ball push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.