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Balance Trainer Push Up
A push-up variation using a balance trainer for an unstable surface, emphasizing the chest, shoulders, and triceps while significantly increasing core stability demands.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
6
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
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for stability maintenance.
How to Perform
Place the dome side of the balance trainer on the floor. Assume a push-up position by gripping the edges of the dome with hands shoulder-width apart, ensuring a tight plank alignment from head to heels.
- Brace your core intensely to stabilize your body against the unstable surface.
- Slowly bend your elbows, lowering your chest down toward the center of the dome.
- Keep your elbows tucked slightly, minimizing shoulder strain.
- Pause briefly when your chest is near the dome.
- Powerfully push back up, extending your arms to return to the starting position.
Coaching Tips
Form Cues
- Keep a rigid plank.
- Squeeze the glutes tight.
- Control the unstable surface.
- Push through the whole hand.
Breathing
Inhale as you descend, and forcefully exhale as you press the body back up to the top position.
Tempo
2-0-1
Range of Motion
Descend until the chest is just above or lightly touches the dome of the balance trainer while maintaining core stability and a neutral spine.
Safety
Safety Notes
- If stability is compromised, perform the exercise on your knees until you build sufficient core strength.
- Focus on smooth, controlled movements rather than speed.
Spotting
Not recommended; use modifications or shift to a stable surface if needed.
Common Mistakes
- Allowing the hips to sag (arching the lower back).
- Piking the hips up towards the ceiling.
- Flaring the elbows out wide.
- Relying too much on the balance trainer's flexibility.
When to Avoid
- Acute wrist, elbow, or shoulder joint pain
- Severe core instability issues
Flexibility Needed
- Sufficient wrist extension for push-up position
Build Up First
- Competency in performing standard floor push-ups
- Ability to maintain a strong plank position for 30 seconds
Also known as
Unstable Push Up, BOSU Push Up, Dome Push Up
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