How to Do
How to Do Push Ups on the Bosu With Single Arm on Dome
Each push-up with a single arm on the dome should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this push-up with a single arm on the dome.
Beginning
Beginning Push Ups on the Bosu
With your arm fully extended, place one hand on the floor beside the Bosu ball, and place your other hand in the middle of the ball.
Movement
Push Ups on the Bosu Movement
1. Slowly flex both elbows, bringing the chest down towards the ground.
2. Let elbows open to the sides so shoulders can move through horizontal abduction.
3. The bulk of your body weight will be on the arm that is supported by your feet.
4. Lower your body, stopping when the shoulders are in line with the elbows.
5. Take two breaths at the bottom of the movement, then slowly extend the elbows to press yourself back up to your starting position.
6. Switch sides after you have completed the number of repetitions that you planned to perform.
Benefits
Push Ups on the Bosu Benefits
Increases muscular endurance and strength in the pectorals and anterior deltoids.
Increases prone dynamic balance.
Promotes core, hip, and shoulder stabilization.
Note: It is important that you maintain a neutral spinal posture throughout the exercise and that you do not lift your head or allow your lower back to collapse.
To help stabilize the shoulders, bring your blades down and back, as though you were trying to make them touch. This exercise may not be appropriate for anyone with shoulder or wrist injuries.
