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Best Beginner Chest And Back Workouts With Bosu Balance Trainer

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About

BOSU Balance Trainer provides a versatile tool for adding balance challenges to your workout.

This unique equipment features a dome side and a flat platform, allowing for varied applications that engage stability.

Beginner exercises incorporate straightforward movements with accessible equipment and minimal injury risk, suitable for those with less than one year of experience.

Chest-focused exercises target the pectoral muscles, located on the upper front torso, using pressing and fly motions.

Back exercises emphasize the upper back muscles, responsible for pulling movements, achieved through rows and pull-downs.

Combining chest and back exercises allows for symmetry in training and targets both pushing and pulling muscular actions effectively.

The 2 Best Beginner Chest and Back Exercises with BOSU Balance Trainer

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Balance Trainer Push Up

    Balance Trainer Push Up demonstration video — proper form for this exercise.
    SETS LOGGED
    588,535
    Chest Strength
    29 mScore
    Chest
    Photo of BOSU® Balance Trainer
    BOSU® Balance Trainer

    The Balance Trainer Push Up is a challenging version of the regular push-up that helps improve your stability. It uses an unstable surface, making the exercise harder and enhancing your overall strength in pushing movements.

    How to do it

    1. Place your hands on the outside edges of the Balance Trainer with the dome side facing up.
    2. Lift your knees to create a straight line from your heels to your shoulders.
    3. Bend your elbows to lower your chest towards the Balance Trainer, keeping your elbows close to your body.
    4. Push back up to the starting position by straightening your arms.
    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 2. Balance Trainer Incline Push Up

    Balance Trainer Incline Push Up demonstration video — proper form for this exercise.
    SETS LOGGED
    31,394
    Chest Strength
    83 mScore
    Chest
    Photo of BOSU® Balance Trainer
    BOSU® Balance Trainer

    The Balance Trainer Incline Push Up is an advanced push-up variation that focuses on your chest and triceps. Using a Balance Trainer makes the exercise more unstable, which helps target your lower chest effectively.

    How to do it

    1. Place the Balance Trainer on a POWERSTAX™.
    2. Get into an incline plank position with your hands on the platform's edges.
    3. Slowly lower your chest toward the platform by bending your arms.
    4. Push back up to the plank position by extending your arms.
    5. Keep your core tight and avoid arching your lower back.
    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    Full Video & Instructions

Alternative Workouts

Alternative Beginner Chest and Back Workouts

Alternative Beginner Workouts with BOSU Balance Trainer

Alternative Chest and Back Workouts with BOSU Balance Trainer