BOSU pike elbow up

Starting position:

Prepare the BOSU with the flat side down. Take the push-up position, with your hands down perpendicular below the shoulder level, leaning against the BOSU. Keep your body core firm, pelvis in a neutral position and shoulder blades fixed in a single position. Your feet are a little less apart than shoulder width.

Exercise:

From the starting position, leaning on your palms, lie one hand after the other on the BOSU to get into a position leaning on your forearms. Put your elbow always at the level of your palms, perpendicular under your shoulders. Keep your body core firm all the time and do not bend at the waist throughout the entire movement. Push away upwards using the hand that you laid on the BOSU first, and return to the starting position. Once you have exercised with one hand, continue to the other side. Inhale in the starting position, inhaling fix your body core throughout the entire hand movement, and exhale when you return to the starting position. Do the required number of repetitions for both hands.

Remember:

Keep your body core firm all the time and do not bend at waist and keep your pelvis in a neutral position.

Pay attention to fixing your shoulder blades to the chest segment of your spine.

Keep your head (neck spine) upright and do not bend it back.

When pushing away from the BOSU, lay your palms always where you had had your elbow before.

Recommendation:

To reduce the resistance, you can start doing this exercise by supporting your body on your knees.