BOSU Chest Exercisesy
Do you want to build your upper body strength with a BOSU ball? These five chest exercises provide you with BOSU themed variations on a number of bodyweight and resistance training chest exercises. Use them regularly as part of your chest workout to build your balance and core stability while maximizing your chest strength.
1. Dumbbell Chest Presses
Equipment Required:
- 2 dumbbells
- 1 BOSU ball (dome side up)
Instructions:
- Sit on the BOSU ball
- Place the dumbbells on the floor at either side of the BOSU ball next to your knees.
- Lift the dumbbells off the floor and curl them towards your chest. As you are doing this, slowly slide down the BOSU ball until your butt is on the ground, your upper back is on the BOSU ball and your knees are bent.
- Push your butt off the ground and slowly press the dumbbells towards the ceiling until your arms are fully extended.
- Slowly bend your elbows and return the dumbbells to their starting position on your chest.
- Repeat for as many repetitions as you desire.
- Place the dumbbells on the floor and sit up to complete the exercise.
2. Dumbbell Chest Flys
Equipment Required:
- 2 dumbbells
- 1 BOSU ball (dome side up)
Instructions:
- Sit on the BOSU ball.
- Place the dumbbells on the floor at either side of the BOSU ball next to your knees.
- Lift the dumbbells off the floor and curl them towards your chest. As you are doing this, slowly slide down the BOSU ball until your butt is on the ground, your upper back is on the BOSU ball and your knees are bent.
- Push your butt off the ground and slowly press the dumbbells towards the ceiling until your arms are fully extended.
- Slowly lower your arms to the side and bend your elbows slightly, continuing to lower until your chest is at full stretch.
- Slowly raise your arms back to the starting position
- Repeat for as many repetitions as you desire.
- Place the dumbbells on the floor and sit up to complete the exercise.
3. Push Ups
Equipment Required:
- 1 BOSU ball (platform side up)
Instructions:
- Place your hands on the BOSU ball and make sure they are parallel to your chest.
- Straighten your legs out behind you and hold your core muscles in.
- Slowly bend your arms until your nose touches the BOSU ball.
- Slowly straighten your arms and return to the starting position.
- Repeat for as many repetitions as you desire.
- Take your hands off the BOSU ball and stand up to complete the exercise.
4. Extreme Push Ups
Equipment Required:
- 1 BOSU ball (platform side up)
- 1 stability ball
Instructions:
- Place the BOSU ball and the stability ball body width apart.
- Place your feet on the stability ball and your hands on the BOSU ball.
- Get balanced and hold your core muscles in.
- Slowly bend your arms until your nose touches the BOSU ball.
- Slowly straighten your arms and return to the starting position.
- Repeat for as many repetitions as you desire.
- Take your hands off the BOSU ball and stand up to complete the exercise.
5. Standing Cable Chest Flys
Equipment Required:
- 1 BOSU ball (dome side up)
- 1 cable crossover machine
Instructions:
- Adjust the cable crossover machine so that both cables are at the top and attach handles to these cables.
- Place the BOSU ball about a foot in front of the cable crossover machine, making sure it is central to the two cables.
- Select the weight you want to lift on the cable crossover machine and grab the two handles in either hand.
- Step forward onto the front of the BOSU ball, bend your knees and elbows slightly and hold the cables out at either side of your chest. Keep your core tight and push your chest out.
- Slowly bring the cables together in front of your chest until your hands are touching while keeping your body in the same position and keeping your elbows bent.
- Slowly return the cables to the starting position while maintaining the same posture and keeping your elbows bent.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball and release each cable to complete the exercise.
