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.
Training on unstable surfaces like BOSU balls significantly increases neural demand and stabilizer fatigue. Our AI tracks your RPE and rep performance to detect early signs of form breakdown, which often happens faster here than with floor push-ups. Additionally, by monitoring your daily recovery and HRV, the app can determine if your central nervous system is primed for this high-stability movement or if a stable regression is safer to prevent wrist or shoulder strain.
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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