How to do a Balance Trainer Push Up

Authored by Fitbod

About Balance Trainer Push Up

Sets Logged
567,478
Popularity Rank
391st
Difficulty
Beginner
Chest Strength
29 mSCORE 85th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Balance Training Push Up is a more advanced variation on the standard Push Up. This variation adds a significant amount of instability to the movement, and is a great way to improve stability across pushing movements in general. The added instability also makes this exercise more taxing, and is a great way to add more difficulty and complexity to your Push Ups.

  1. Position your palms on the outside of the Balance Trainer, dome side up, to support your bodyweight.
  2. Elevate your knees to straighten your body from your heels to your shoulders and maintain this straight alignment throughout the exercise.
  3. Flex your elbows to descend your chest to the Balance Trainer keeping your elbows about 45 degrees from your torso.
  4. Once your chest has reached the top of the Balance Trainer, extend your elbows to return to the starting position.

Common Mistakes

  • Flared Elbows

    Flaring your elbows out can sometimes help you lift heavier weights, but it places more tension on your shoulders. The ideal position can vary slightly from person to person, but try to keep your elbows around 45 degrees from your torso, and make small adjustments from there.

  • Flat Back

    Don’t allow your hips to sag or raise up during this exercise. It’s very common to see this especially as you become fatigued during your set. Keeping your core engaged will help you keep your spine in a neutral position. It can also help to think of this exercise as a plank first, and the movement as a secondary piece to this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight