Weighted Bar Push Up

Intermediate Level of Difficulty

The weighted bar push-up is an intermediate upper body exercise that targets the chest, shoulders and arms.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

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.

Exercise Instructions

weighted bar push up - step 1

Step 1

Start in a push-up position with the bar across the center of the Bosu and your hands directly under your shoulders.

weighted bar push up - step 2

Step 2

Lower your body down to the Bosu until your chest touches the bar. Make sure that your back stays flat and your core engaged.

weighted bar push up - step 3

Step 3

Press back up to the starting position and repeat.