Balance Trainer Push-Up
Bodyweight push-up on an unstable balance trainer that targets chest, shoulders, and triceps while building core stability and balance for advanced upper body strength and proprioception.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Obliques, Lower Back, Glutes
Popularity Score
7
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
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
6/10Transverse Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome side up on floor. Position hands on dome slightly wider than shoulders and extend body into plank.
- Bend elbows at 45 degrees to lower chest toward dome.
- Keep body in straight line from head to heels.
- Brace core and glutes to maintain stability.
- Press through hands to extend elbows and return to plank.
- Pause briefly at top before next rep.
Coaching Tips
Form Cues
- Body straight as plank
- Elbows tucked 45 degrees
- Core braced tight
- Press evenly through hands
Breathing
Inhale as you lower; exhale as you push up while bracing core.
Tempo
3-1-1
Range of Motion
Lower until chest nearly touches dome; fully extend arms at top without locking elbows.
Safety
Safety Notes
- Engage core to protect spine
- Use neutral wrist position
- Start with beginner variations if unstable
Spotting
Not required; self-spot with controlled form on unstable surface.
Common Mistakes
- Hips sagging or rising
- Elbows flaring wide
- Wrist bending excessively
When to Avoid
- Shoulder instability
- Wrist pain
- Acute lower back injury
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension to 70 degrees
Build Up First
- Master standard push-up
- Proficient plank hold
Also known as
BOSU Push Up, Bosu Ball Pushup, Instability Push Up
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