Bosu Ball Pushups: How To, Variations,…

Photo of author
Last Updated On

Using different equipment options is sometimes not good for exercises. Find out the ways to do Bosu Ball pushups and if they are good.

Bosu Ball pushups are a variation of regular bodyweight pushups where you do the exercise with your hands or feet on one of the sides of a Bosu Ball.

The main difference with the regular version is that Bosu Ball pushups work your obliques and balance skills just a bit more.

On the flip side, you also want to keep in mind that the extra balance aspect of the Bosu Ball can distract you from training your chest, triceps, and front deltoids optimally.

Additionally, certain weighted pushup variations like a weight plate on your back are not an option anymore.

Since the benefits are not that big, you only want to do Bosu Ball pushups if you really enjoy Bosu Ball exercises.

For most people, that means sticking to regular pushups or other compound chest exercises.

How to do a Bosu Ball pushup

There are a few different Bosu Ball pushup setups you can consider but the one in the walkthrough below is often the most popular.

Take the following steps to do a Bosu Ball pushup:

  1. Put the Bosu Ball with the round part on the ground.
  2. Sit on your knees in front of the Bosu Ball and put your hands about shoulder-width apart on it. Keep your shoulders above your wrists throughout the exercise.
  3. Step back with your feet until you are in a straight line from your heels to your head.
  4. Slowly lower your shoulders as far as comfortable by folding your arms. Keep your upper arms at angles of 45 degrees or less to your sides and your body in a straight line.
  5. Raise your shoulders again in a controlled motion until your arms are slightly less than stretched.
How to do an Bosu Ball pushup

In Bosu Ball pushups you mainly want to pay attention to the angles of your upper arms and keeping your body straight.

If you find this exercise too challenging in terms of balance you can put your feet slightly wider apart.

Another way to change up Bosu Ball pushups is by turning the ball upside down. This will work the muscles around your wrists slightly more.

You could also do a variation where you put your feet on one side of the Bosu Ball. This likely engages your obliques and hip flexors a bit more.

Bosu Ball pushups muscles worked

Similar to the regular version Bosu Ball pushups are a compound chest exercise that works muscles like your chest, triceps (back upper arms), and front deltoids (shoulders).

Additionally, you can say that Bosu Ball pushups work your abs a nice amount and your hip flexors, obliques, and quadriceps to some extent.

While both exercises are very similar, you can say that Bosu Ball pushups work your obliques just a bit more than the regular version.

At the same time, you want to know that the extra balance requirements of the Bosu Ball could distract you from working the main pushup muscles optimally.

This can be a downside since you still need to do enough pushup reps and sets to achieve your fitness goals.

It is still possible to see nice results from Bosu Ball pushups. Potentially with the help of a good weighted vest.

That being said, this variation is not ideal for this purpose since there are fewer weighted variation options and because the extra oblique engagement is not that impressive either.

Bosu Ball pushups benefits

Bosu Ball pushups are often not ideal but they do still offer a few valuable benefits to nice extents. Some examples of these are:

  1. Stronger muscles: In their essence, Bosu Ball pushups are still a compound exercise that can help you grow and strengthen your chest, triceps, and front deltoids.
  2. More balance training: It is a question of whether this skill from a plank position translates to benefits in your daily life but Bosu Ball pushups should be able to improve your balance slightly.
  3. More oblique engagement: By adding the Bosu Ball to pushups you work your oblique muscles slightly more. This can offer some secondary benefits to some extent.
  4. Could help you avoid back pain: Improving endurance in your abs and to some extent obliques with Bosu Ball pushups can help you avoid back pain.

If you like doing Bosu Ball pushups and these benefits align with your training goals, you can consider doing this exercise more often.

Bosu Ball pushup alternatives

You could also conclude that you are more interested in getting the benefits in a shorter amount of time. Not the Bosu Ball pushups themselves.

In that case, you may prefer some of these Bosu Ball pushup alternatives:

  • Regular (weighted) pushups
  • Bench presses
  • Balance board exercises
  • Exercise ball pushups
  • Bosu Ball plank (variations)

What you are trying to achieve, what equipment you have, and what exercises you like doing will influence what Bosu Ball pushup alternatives are right for your situation.

Are Bosu Ball pushups a good exercise?

Bosu Ball pushups are a helpful exercise in the sense that you can still grow and strengthen your chest, tricep, and front deltoid muscles in nice amounts.

Compared to regular pushups, you get a bit more oblique engagement and balance training.

That being said, it is hard to really call Bosu Ball pushups a good exercise since the regular bodyweight or weighted versions will often be better choices.

These tend to make it easier to focus on your resistance training and the extra oblique and balance training from Bosu Ball pushups are not that impressive either.

One thing to note is that personal preference matters too.

If you find Bosu Ball pushups a lot more fun than the regular version you could still consider it. This would make it easier to stay consistent with your workouts.

Related posts:


Are Bosu Ball pushups good?

While they do offer benefits, Bosu Ball pushups are not that good compared to the regular version for the most popular fitness goals.

Are Bosu Ball pushups harder?

Bosu Ball pushups are a bit harder in terms of balance and oblique engagement and a bit easier for your chest, triceps, and front deltoids due to the small incline.

Photo of author


Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.