Balance Trainer Dome Push Ups
10 reps
Lower your chest toward the dome, then press back up to a straight-arm plank.
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CHEST
Balance Trainer Dome Push Ups
A push-up with both hands on the rounded top of a BOSU dome, which makes the surface shift under you. The instability forces your chest, shoulders and triceps to work harder while your core fights to hold the plank. A demanding, advanced variation that carries over to steadier pressing everywhere else.
How to do it
- 1
Stand behind the balance trainer and place both hands on the dome.
- 2
Walk your feet back into a plank, feet about hip-width apart.
- 3
Bend your arms and lower your chest toward the top of the dome.
- 4
Press slowly back up until your arms are straight.
- 5
Keep your core braced and don't let your hips sag or pike.
- 6
Hold your elbows around 45 degrees from your torso rather than flaring them wide.