How to Perform French Presses on a Bosu Ball

A French press is a traditional weight-training exercise for your tricep muscles. By performing the exercise on a Bosu Ball you can add core work and balance training to an otherwise stable exercise. There are several variations on the Bosu Ball French press to match your fitness level.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pair of light dumbbells or one medium dumbbell

1. Stand on the blue side of a Bosu Ball with your feet hip-width apart and pointing straight ahead. Hold a single dumbbell in both hands, or two light dumbbells pressed together in each hand, behind your head with your elbows pointing to the ceiling. Squeeze your abs and glutes tight.

2. Straighten your arms as you exhale and lift the weight(s) overhead. Hold for two seconds.

3. Lower the weights back behind your head and inhale. Do two sets of 20 repetitions.

4. Stand on one leg in the center of the Ball and repeat Steps 1 to 3 on one leg once you have mastered the two-leg variation.

5. Flip the Bosu Ball over with the black side up and do Steps 1 to 3 for the advanced version of the French press exercise.

Tips & Warnings

• Gaze at a point three to five feet away from you on the floor to help you keep your balance on the ball.

References

• Bosu Video

Resources

• Ask the Trainer: Bosu Ball Exercises

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