Balance Trainer Dome Push-Up
A horizontal push variation performed on a balance trainer dome that targets the chest, shoulders, and triceps to build upper body strength and core stability.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Obliques, Lower Back, Glutes, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Glutes
3/10Quads
3/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome-side up on the floor. Place hands on the sides of the dome and step back into a high plank position with feet hip-width apart.
- Brace core and glutes to maintain a straight line from head to heels.
- Lower chest toward the dome by bending elbows at a 45-degree angle.
- Descend until the chest is just above the dome surface.
- Press through palms to extend elbows and return to the starting position.
- Maintain stability and prevent the dome from wobbling excessively.
Coaching Tips
Form Cues
- Keep body rigid
- Elbows at 45 degrees
- Core tight
- Press evenly
- Neck neutral
Breathing
Inhale as you lower your body, exhale forcefully as you push up while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until chest nears the dome surface and extend arms fully without locking elbows.
Safety
Safety Notes
- Avoid if experiencing acute wrist pain
- Ensure dome is on a non-slip surface
Spotting
No spotter required.
Common Mistakes
- Sagging hips
- Flaring elbows wide
- Excessive wrist extension
- Uneven pressure on dome
When to Avoid
- Shoulder impingement
- Wrist injuries
- Lower back pain
- Balance disorders
Flexibility Needed
- Full shoulder flexion
- Wrist extension
- Ankle dorsiflexion for plank
Build Up First
- Mastery of standard push-ups
- Core stability in plank position
- Familiarity with unstable surfaces
Also known as
BOSU Dome Push-Up, Unstable Dome Push-Up, Balance Ball Push-Up
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