Explosive Bosu Plank to Push Up

Advanced Level of Difficulty

The explosive plank-up is an advanced upper body exercise. This exercise targets the entire upper body and core and requires a lot of explosive strength.


Picture of 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 Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of 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

explosive bosu plank to push up - step 1

Step 1

Start in a plank position on the Bosu and explode up into a push-up position.

explosive bosu plank to push up - step 2

Step 2

Lower yourself back down into a plank position.

explosive bosu plank to push up - step 3

Step 3

Explode back up then lower yourself back down on the other side.