BOSU Pushup, Feet on Swiss Ball

Advanced Level

The prime movers for the pushup exercise include the pectorals (chest) and triceps (back of arm) while the shoulder girdle and abdominals provide stabilization.  By destabilizing the base of support of both the feet and hands we have significantly increased the overall challenge of this exercise.

To get started place the BOSU (BOth Sides Up) upside down (dome side down).  Place your hands on the outside edges of the BOSU.   Place your feet on top of a Swiss ball  and extend your legs such that your torso is straight and level.

While maintaining stability, lower your upper body by allowing the elbows to bend.  Pause at the bottom before extending the arms to raise the torso back up to the start position.

This exercise is best performed early in the workout.  It will literally stimulate every muscle fiber in your body.  Performing complicated, neurologically demanding exercises at the end of a routine is generally not a good idea because the key stabilizers will probably be exhausted.

Progressions of the pushup to get to this exercise include placing your feet on the ground, feet on a bench, feet on another BOSU (dome up and dome down).  To progress this exercise further try performing a pushup with hands and feet on a Swiss ball.  Be prepared to fall off the balls if you don't have a spotter.

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