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Having a Ball with a Bosu Series – Chest Workout
by Sárka-Jonae Miller
(The Best Years in Life) Last time I described how to perform a back workout with a Bosu ball. Now, we'll discuss how to target the opposing muscle group – the pectorals. People commonly work opposing muscle groups on the same day when doing full-body workouts. You can use these exercises in conjunction with the back exercises or mix it up on days dedicated to chest exercises only.
Bosu Wide Pushups
The standard pushup calls for the hands to be shoulder-width apart, but by adjusting the distance between you can place an emphasis on different areas of the pecs as well as the shoulder and triceps that assist with chest exercises.
To perform a wide pushup, turn the Bosu so that the round side is up and assume pushup position with your feet together on the center of the ball. Arms, legs, and back a9re straight. You'll find doing pushups with your feet on the Bosu is a greater challenge to the core muscles as well as the stabilizer muscles in your chest and shoulders.
Position your hands greater than shoulder-width apart. Bend your elbows to lower your chest toward the floor. Go as low as you can control without touching the floor and then press your arms straight again. That is one repetition. Work up to two sets of 10 to 20 reps.
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Bosu Dumbbell Flyes
Dumbbell flyes are traditionally performed on an exercise bench but with the Bosu you mimic a bench while getting more work for your abs and glutes. Start with a lighter weight than you would use for regular flyes on a bench because the added instability of the Bosu makes this version of the exercise harder.
Lie with your upper back on the round side of the Bosu and your body facing upwards. Bend your knees with your feet on the floor. Raise your hips so that your back is parallel to the ground. Holding a dumbbell in each hand, bring your arms above your chest. Touch your hands together with the palms facing each other. Bend your elbow slightly so that it is not locked. This is the starting position.
Lower your arms out toward your sides until they are parallel to the floor. Then, raise them back to the starting position. That is one rep. Perform two sets of eight to 10 reps adjusting weight as needed until you can just finish eight to 10 rps without reaching complete muscular fatigue.
Bosu Narrow Pushups
Narrower pushups place a different emphasis on your muscles than wide pushups, but with this exercise you'll also position your hands on the Bosu instead of the floor to give your muscles an even more unique challenge. Keep the Bosu with the round side up and place your hands on each side of the center ring. This way, they are not touching but they are near the top of the Bosu. Step your feet back and straighten your arms to assume pushup position.
Bend your arms but keep your elbows close to the body instead of flaring out to the sides as in a traditional pushup. Push your arms straight again. If this is too challenging, drop your knees to the floor. Aim for at least six narrow pushups. Work up to two sets of 15.
As a general safety tip, be sure to keep your abs squeezed tightly during all this workout. Please consult a physician before attempting new exercises.
About the Author
Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.