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Bosu Chest Fly: How To Do, Benefits,…

There are many different ways to improve your current exercise routine. What about doing the Bosu chest fly, what will the effects be?

The Bosu chest fly is a Bosu Ball exercise where you lie with your upper back on a Bosu Ball and move your slightly less than stretched arms from horizontal right above the ground to pointing up.

The main benefit of using a Bosu Ball instead of the floor is that your chest muscles can go through a larger range of motion. This is generally beneficial for muscle growth and strength progress.

Additionally, the Bosu Ball is more comfortable than the floor.

If you have a good weight bench available this is typically recommended over the Bosu Ball in terms of comfort, safety, and muscle growth.

Whether you should a Bosu chest fly or alternatives to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to do a Bosu chest fly

As the name implies, to do the Bosu chest fly you need a good Bosu Ball. On top of that, you need some type of resistance like dumbbells, resistance bands, wrist weights, etc.

Once you have that, to do a Bosu chest fly with dumbbells take the following steps:

  1. Put the Bosu Ball with the flat side on the ground. Sit right in front of it.
  2. Lie down with your upper back on the top of the Bosu Ball with a dumbbell in each hand and against your chest. The position of your legs is not as relevant. For more stability you can put your feet flat on the ground.
  3. Push the dumbbells up vertically until your arms are slightly less than stretched and pointing up. Your hand palms should face each other and your hands should be as close together as possible.
  4. While keeping your arms slightly less than stretched slowly lower the dumbbells down sideways until your arms are right above the ground. Only your arms should move.
  5. Move your arms back to the position in step 3 in a controlled motion.
How to do a Bosu chest fly

Keep your movements slow and controlled to make your muscles really work hard.

The main way to make the Bosu chest fly easier or harder is by adjusting the resistance you use. Do keep the Bosu Ball weight limits in mind if you do this.

A different type of modification is that you can change the angle of your upper body to focus on slightly different parts of your chest.

For example, the higher your shoulders are compared to your hips, the more you will focus on the upper part of your chest muscles (up to a certain point).

Bosu chest fly muscles worked

The Bosu chest fly is mainly a chest isolation exercise. You may need to engage your biceps a small amount to keep your arms less than stretched.

You can change what part of the chest muscles you focus on by changing the angle of your upper body. For example, by keeping your hips at a higher level than your chest you will work the lower part of your chest muscles more.

By doing the chest fly on a Bosu Ball instead of the ground, your chest muscles can go through a larger range of motion. This is generally beneficial for muscle growth and strength progress.

Keep in mind that a weight bench offers similar benefits in a safer, sturdier, and typically more comfortable way.

The way you build muscle in places like your chest is by engaging these muscles so that they get damaged enough.

This may sound counterintuitive but this damaging makes it so your body repairs these muscles, and adds a bit more to be better prepared to exert similar efforts in the future.

If you stick to exercises with the same weight, as your muscles become stronger this same effort may not damage your muscles enough to promote extra muscle growth.

By gradually increasing the resistance you use in the Bosu chest fly as you get stronger, you are better able to damage the muscles in a shorter amount of time.

If you don’t overdo it, give your body enough nutrients, and give your muscles enough rest this can in turn lead to faster and more chest muscle gain.

When you start adding extra weights to the exercise you do want to keep the Bosu Ball weight limits in mind. The standard at-home option from the Bosu brand has a 300 lbs weight capacity. Other models can vary.

Bosu chest fly benefits

Some people question how useful this exercise can be but adding the Bosu chest fly to your routine can offer you some amazing benefits. Some of the most important ones include:

  1. Stronger muscles: The Bosu chest fly is a type of resistance training that can help you strengthen your chest muscles.
  2. Can help with losing weight: Doing the Bosu chest fly likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories. Both of these aspects can help with, but are no guarantee for, weight loss.
  3. Improves mood: Exercise like the Bosu chest fly promotes the release of substances that help you feel good.
  4. Slows down aging: The Bosu chest fly won’t influence how many days have passed since you were born. However, exercise can slow down the progress of certain aging markers that are correlated with negative health effects.
  5. Improves sleep: Exercise like the Bosu chest fly can improve the quality and duration of your sleep which in turn offers many important benefits.

While inevitably many workouts are better for some of these benefits than the Bosu, it is amazing that you can get so many important benefits from adding one activity to your routine.

Potential risks

The main thing to keep in mind is that the Bosu chest fly can be hard on body parts like your shoulders, elbows, wrists, and back, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any shoulder or elbow pain, you may want to talk to your primary care provider before implementing the Bosu chest fly in your workout routine.

If you feel pain in any body parts it may be a sign you are overdoing it. In that case, you may need some rest, better lifestyle habits, a less intense workout schedule, or it may be a sign that the Bosu chest fly is not (yet) for you.

Bosu chest fly alternatives

While the Bosu chest fly can be a good addition to your workout routine, there are also some alternatives available for training similar aspects of your physical health. Some of these Bosu chest fly alternatives include:

  • (Bosu) Chest presses
  • Pushups
  • Cable crossovers
  • Chest fly machine

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.

Conclusion

Many people will benefit a lot from adding the Bosu chest fly with the right technique to their routine. They can be a great exercise option to strengthen and grow your chest muscles.

Gradually increase the resistance you use as you get stronger to keep seeing a lot of muscle growth and strength progress.

Besides that, remember that doing the Bosu chest fly can be hard on body parts like your shoulders, elbows, wrists, and back, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any shoulder or elbow pain, you may want to talk to your primary care provider before doing the Bosu chest fly more.

Also keep in mind that consistency is an important factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If doing the Bosu chest fly is a workout you love, great. If not, other exercises can also offer a lot of benefits.

If you do decide to implement the Bosu chest fly more, make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles. Also make sure you train your back muscles to avoid things like hunched shoulders.

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Matt Claes

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.

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