Narrow Push-up (BOSU Ball)
An intermediate push-up variation performed on two BOSU balls to heighten tricep engagement and core stability. This exercise challenges the upper body pushing muscles while demanding significant coordination and balance.
Iridium treats this as a stability-focused accessory that limits raw force output, prioritizing RPE tracking to ensure muscular fatigue isn't masked by balance limitations. Because the narrow grip heavily taxes the triceps for stabilization, the AI checks sub-muscle group fatigue to ensure recent heavy pressing hasn't compromised your ability to control the movement. Progression is calculated relative to your body weight, allowing Iridium to adjust rep targets accurately even if your weight fluctuates.
Form Cues
- Place hands on the center of the domes directly under shoulders
- Keep your elbows tucked tight against your ribcage
- Engage glutes and brace abs to prevent hip sag
- Lower your chest until it aligns with the BOSU domes
- Push through your palms to fully extend arms
- Don't let the BOSU balls slide outward away from you
- Don't flare your elbows out to the sides
- Don't allow your hips to drop below your shoulder line
- Don't jut your head forward to reach the bottom
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Flaring elbows outward
- Sagging lower back
- Incomplete range of motion
- Placing hands too high on the dome
- Rushing the tempo
Muscles Worked
This exercise primarily targets the medial and lateral heads of the triceps due to the narrow, tucked-elbow position. It also heavily recruits the pectoralis major and anterior deltoids, while the instability of the independent BOSU balls forces the rotator cuff and core stabilizers to work overtime.
Primary
Secondary
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