Bosu Ball Push Ups: 2 Hands on 1 Bosu Ball With the Dome Side Down

This page talks about Bosu Ball push ups with 2 hands on the top of a Bosu ball with the dome side facing the ground.

The Bosu Ball can be an effective tool to increase coordination, stability, and core strength, and you can incorporate it into your upper body workout.

You can use the Bosu ball with the dome side up or the dome side down.

Below are pictures of push ups with the hands on a bosu ball with the dome side facing down.

Push Ups on a Bosu Ball: Dome Side Down

Starting Position: Begin by placing your hands on the sides of a Bosu ball. Make sure that your hands are underneath your shoulders.

Keep your core muscles engaged and keep your spine in good alignment.

Form: Inhale as you lower your chest towards the Bosu ball. Hold for a brief second and then exhale and push yourself back up to the starting position.

bosu ball push upsbosu ball push ups

Personal Trainer Tips: Using the Bosu ball is much more challenging than doing push ups on the floor so build up by first mastering regular push ups.

Many people find that it is more challenging with the dome side down. As you perform push ups on the Bosu, it will move underneath you, so move in a slow manner to maintain control of your posture.

Keep your abdominals engaged so that your lower back stays in good alignment throughout.

1 Leg Variation

To further increase the challenge on your core muscles, you can lift one leg.

You can keep one leg lifted for a certain number of reps before changing to the other leg, or you can alternate between lifting your left and right leg. Either variation will increase the challenge.


The Bosu ball is just one tool to spice up your workout. You can also use a medicine ball or stability ball to add a different challenge to your push up workout.

If you've been doing regular push ups for months, try another variation during your next workout.

Yours in health,
Dr. Charles PT/PT

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