Push-up (BOSU Ball Dome Up)
An intermediate push-up variation performed with hands gripping the dome side of a BOSU ball to increase core engagement and shoulder stability. This exercise targets the chest and triceps while forcing the body to manage an unstable surface.
Stability-based movements place a high demand on your central nervous system; if your HRV or sleep quality is low, your balance and coordination may be compromised, increasing injury risk. AI coaching analyzes these recovery metrics to determine if you should perform this instability challenge or regress to a stable floor push-up for the day. Additionally, tracking RPE allows the system to gauge how the added instability affects your perceived exertion compared to standard pressing variations.
Form Cues
- Grip the sides of the BOSU dome firmly with wrists stacked under shoulders
- Brace your core and squeeze your glutes to maintain a rigid plank position
- Lower your chest until it nearly touches the top of the dome
- Keep your elbows angled about 45 degrees from your torso
- Exhale forcefully as you drive through your palms to return to the start
- Don't allow your hips to sag toward the floor or pike upwards
- Don't flare your elbows out to 90 degrees
- Don't let your head drop forward; keep your neck neutral
- Don't rely on momentum or bounce off the dome at the bottom
- Don't let your wrists roll outward or collapse
Common Mistakes
- Hyperextending or sagging the lower back
- Performing half-reps without touching the chest to the dome
- Flaring elbows excessively wide
- Excessive wobbling due to lack of core tension
- Jutting the chin forward to reach the dome
Muscles Worked
This exercise primarily builds the pectoralis major and triceps while placing significant demand on the anterior deltoids. Because the surface is unstable, it aggressively recruits the rotator cuff muscles for shoulder stability and the rectus abdominis to prevent the torso from twisting or collapsing.
Primary
Secondary
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