Training your pecs is a key part of building and sculpting your chest. Whether you are a seasoned workout veteran or starting your first training plan, the workouts below will help you meet your fitness goals.
push-up (bosu ball)
To perform a push-up using a Bosu ball, follow these steps:
1. Place the Bosu ball on the floor with the flat side facing up.
2. Stand facing the Bosu ball and get into a high plank position by placing your hands on the flat side of the Bosu ball. Your hands should be slightly wider than shoulder-width apart.
3. Extend your legs behind you, balancing on the balls of your feet. Your body should form a straight line from your head to your heels.
4. Lower your body towards the Bosu ball by bending your elbows. Keep your elbows close to your body to engage your pecs.
5. Push your body back up to the starting position by straightening your arms.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance on the Bosu ball and to protect your lower back. Also, ensure your chest touches the Bosu ball at the bottom of the movement to fully engage your pecs.
push up on bosu ball
To perform a push-up on a Bosu ball, follow these steps:
1. Place the Bosu ball on the floor with the flat side down and the rounded side up.
2. Stand facing the Bosu ball and get into a high plank position by placing your hands on the sides of the ball. Your hands should be slightly wider than shoulder-width apart.
3. Extend your legs behind you, balancing on the balls of your feet. Your body should form a straight line from your head to your heels.
4. Lower your body towards the Bosu ball by bending your elbows. Keep your core engaged and your back straight. Your chest should almost touch the ball.
5. Push your body back up to the starting position by straightening your arms. This completes one rep.
6. Repeat the exercise for your desired number of reps.
Remember to keep your body straight throughout the exercise and avoid sagging your hips or arching your back. This exercise targets your pecs, but also works your shoulders, triceps, and core.
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