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Best Beginner Push Day Workouts With Bosu Balance Trainer

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About

This dynamic workout integrates the BOSU Balance Trainer to engage both balance and strength building.

BOSU, an acronym for Both Sides Up, provides an adaptable surface for stability-based exercises.

The regimen is designed for beginners—ideal for those with under a year of training experience—and focuses on lower injury risk while maintaining effective challenge levels suitable for any participant's fitness journey.

A Push Day workout targets chest, shoulder, and triceps muscles through horizontal and vertical pushing actions, such as bench presses and shoulder presses.

Incorporating compound and isolation exercises ensures balanced muscle development and progression.

This program aligns well with the PPL (Push, Pull, Legs) workout split for structured and effective scheduling.

The 2 Best Beginner Push Day Exercises with BOSU Balance Trainer

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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