Bosu Side Plank Shoulder Press

Intermediate Level of Difficulty

The Bosu side plank dumbbell shoulder press is an intermediate upper body exercise. This is a challenging exercise that targets the shoulders and obliques.

MUSCLES ENGAGED


Picture of Shoulders

Shoulders

The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Obliques

Obliques

Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used


Picture of Dumbbells

Dumbbells

The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bosu

Bosu

The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions


bosu side plank shoulder press - step 1

Step 1

Start in a side plank position with your forearm placed across the center of the Bosu. Keep your hips raised and hold the dumbbell in front of you.

bosu side plank shoulder press - step 2

Step 2

Maintain a solid side plank as you pull the dumbbell up in front of your body and press it above your shoulder.

bosu side plank shoulder press - step 3

Step 3

Lower the dumbbell back down to the starting position and repeat.