Alternating BOSU Ball Press

See how to do an alternating BOSU Ball chest press with SHOCK Personal Trainer Ashley Steele!

How to Alternating BOSU Press

Primary Muscles: Upper Body,  Chest

Equipment: BOSU Ball,  Dumbbell

Trainer: Ashley Steele


  1. Lie on a BOSU Ball with a natural arch in the lower back, and your feet braced firmly on the floor. Position the dumbbells horizontal to the body and aligned over the shoulders. This is the starting position.

  2. Begin with the elbows pointed outward, the wrists straight, and the core and trunk muscles contracted. Slowly lower the right dumbbell, keeping the hands just inside the elbows. Continue to lower until the upper arm is about parallel with the floor.

  3. Keep your core strong, hold the down-position briefly, slowly exhale, and press the right dumbbell back to the starting position. Repeat the same steps on the left side and continue alternating for the specified amount of time or repetitions.

  4. You should feel this challenging core stability and working your chest, arms, and triceps.

Alternative Exercises:

Foam Roller Press  BOSU Push-Up

Download the SHOCK Women's Fitness App

Leave a comment

Please note, comments must be approved before they are published