Wide Push-up (BOSU Ball)
The Wide Push-up (BOSU Ball) is an intermediate exercise performed with hands placed widely on the flat platform of a BOSU ball. This variation intensifies the challenge for the chest muscles while demanding significant core stability to balance the unstable surface.
Training on unstable surfaces like a BOSU ball significantly increases neuromuscular demand, often leading to fatigue faster than standard push-ups. The AI analyzes your rep speed and RPE to detect when your stabilizers are failing before your prime movers, adjusting volume to prevent injury. Additionally, if you have a history of wrist issues or poor recovery scores (HRV), the app can proactively suggest floor-based alternatives or neutral-grip variations to optimize your session safely.
Form Cues
- Place hands wider than shoulder-width on the flat platform edges
- Engage your core and glutes to maintain a straight line from head to heels
- Lower your chest toward the platform until elbows are roughly 90 degrees
- Press firmly through your palms to return to the starting position
- Keep your gaze slightly forward to maintain a neutral neck
- Don't let your hips sag toward the floor
- Don't allow the BOSU ball to wobble uncontrollably
- Don't shrug your shoulders up toward your ears
- Don't bob your head down to reach the ball sooner
Common Mistakes
- Sagging lower back
- Placing hands too narrow
- Rushing the movement and bouncing
- Uneven pressure causing the ball to tip
- Incomplete range of motion
Muscles Worked
This exercise primarily targets the pectoralis major, placing a greater stretch on the muscle fibers due to the wide grip. Secondary emphasis falls on the anterior deltoids and triceps, while the rectus abdominis and obliques must work intensely to stabilize the wobbling BOSU platform.
Primary
Secondary
Get Personalized Coaching for Wide Push-up (BOSU Ball)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.