Double Bosu push ups are a great exercise that target the muscles in your upper body and core, helping to tone and strengthen them. If you're familiar with a traditional push up and are looking for something a little more challenging, this is the exercise for you. Be sure to have a spotter nearby during the first few attempts in order to ensure proper form and technique.
About Double Bosu Push Ups
Double Bosu push ups are a great exercise that not only strengthen and tone the muscles in the upper body and arms, but also target the muscles in the core. This makes it great for advanced exercisers who are looking for a more challenging workout. As this exercise is done on a relatively unstable surface, be sure to ask a friend or fellow gym-goer to spot you during the first few attempts in order to prevent any potential injury.
Positioning Your Body
Before you actually perform the double Bosu push ups, position your body properly. Start by setting two Bosus on the ground, at a distance similar to that of your height. Come down to the ground, and carefully position your hands on the outer edge of one Bosu. Place your knees on the ground while positioning your hands in order to ensure safety and accuracy. Once your hands are properly placed, carefully position your feet on top of the other Bosu. You should now have three contact points, including your hands, knees and feet. Take a deep breath, and as you exhale the breath, lift your knees off the ground. You should now be in push up position.
Performing Double Bosu Push Ups
Now that you are positioned properly, you can begin to perform the double Bosu push ups. Take a deep breath. As you inhale, bend your elbows and lower your entire body toward the floor. Once your elbows are bent to a 90 degree angle, exhale and use the muscles in your arms and chest to push your body back up to the starting position. Do 10 repetitions before taking a short break. Do at least 2 sets of 10 repetitions.
Increasing the Intensity
One great way to increase the intensity of this exercise is to slow down the rate at which it is performed. As you lower your body down towards the ground, count only to "one." As you push yourself back up to the starting position, count "one, two, three." This increases the amount of time spent performing the difficult part of the exercise, thereby causing greater muscle fatigue and increasing the intensity of the exercise. You'll be amazed at how this small change can really shake up your workout.