Push-up (BOSU and Stability Ball)
The Push-up (BOSU and Stability Ball) is an advanced functional exercise that introduces dual instability by placing your hands on a BOSU ball and feet on a stability ball. This compound movement intensifies the challenge for the chest and triceps while demanding maximum core engagement and balance.
Because this exercise places high demands on both muscular strength and neural stability, AI coaching is vital for monitoring fatigue through RPE and rep performance to prevent form breakdown. By analyzing your daily HRV and sleep quality, the app can determine if your central nervous system is recovered enough for this high-coordination movement or if a stable regression is safer for the day. Additionally, tracking set duration allows the system to quantify the time-under-tension required to stabilize the body against gravity.
Form Cues
- Place hands directly under your shoulders on the flat side of the BOSU ball.
- Squeeze your glutes and brace your abs before beginning the descent.
- Lower your chest slowly toward the BOSU to maintain balance.
- Push forcefully through your palms to return to the starting position.
- Keep your neck neutral and your gaze focused slightly forward on the floor.
- Don't let your lower back sag or your hips pike upward.
- Don't flare your elbows out wide; keep them tucked near a 45-degree angle.
- Don't rely on momentum or bounce at the bottom of the rep.
- Don't allow the stability ball to roll side-to-side excessively.
Common Mistakes
- Sagging hips due to weak core engagement
- Rushing the tempo and losing balance
- Flaring elbows too wide
- Looking up and straining the neck
- Placing feet too far back on the ball
Muscles Worked
This exercise primarily targets the pectoralis major, requiring intense contraction to stabilize the upper body on the shifting BOSU surface. It heavily recruits the triceps and anterior deltoids for pushing power, while the rectus abdominis and obliques work overtime to prevent the torso from collapsing on the unstable Swiss ball.
Primary
Secondary
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