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Best Beginner Chest Workouts With Bosu Balance Trainer

Jump to:3 Workouts2 Best Exercises

About

The BOSU Balance Trainer, short for Both Sides Up, is a versatile piece of equipment resembling half of an exercise ball that provides varied instability for exercises.

This beginner-focused workout is tailored for individuals with under one year of fitness experience, featuring simple yet effective exercises with reduced weights to facilitate learning while offering challenges suitable for all fitness levels.

The chest muscle group, comprising the pectoral muscles, plays a key role in these exercises, emphasizing horizontal presses and shoulder adduction.

Incorporating this equipment targets stability and strengthens core and upper body muscles during functional movements.

This routine is beginner-friendly yet sufficiently robust for progressing individual fitness goals.

The 2 Best Beginner Chest 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 Workouts

Alternative Beginner Workouts with BOSU Balance Trainer

Alternative Chest Workouts with BOSU Balance Trainer