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Balance Trainer Dome Push-Ups
Unstable push-up variation on a balance trainer dome that targets chest, shoulders, and triceps while boosting core stability and balance for advanced upper body strength and coordination.
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. Position hands shoulder-width on the dome edges and step back into a plank with feet hip-width apart.
- Engage core, glutes, and quads to form a straight line from head to heels.
- Bend elbows to lower chest toward dome, keeping elbows at 45 degrees.
- Lower until upper arms are parallel to floor.
- Press through hands to extend elbows and return to start.
- Maintain neutral spine and control instability throughout.
- Repeat for reps, focusing on stability.
Coaching Tips
Form Cues
- Keep body rigid like a plank
- Elbows at 45 degrees
- Core tight against wobble
- Press evenly through both hands
- Eyes forward, 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 dome and upper arms parallel to floor; extend fully without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder or wrist issues
- Start with standard push-ups first
- Stop if pain in joints occurs
- Use push-up bars if wrist strain
- Maintain core engagement to protect spine
Spotting
Not typically needed; partner can provide verbal cues for form or light hand support under torso if progressing to advanced variations.
Common Mistakes
- Sagging hips or arching back
- Flaring elbows wide
- Using momentum to swing
- Allowing wrists to bend excessively
- Uneven hand pressure causing tilt
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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