This is an advanced form of Push Up, which also targets the Core muscles. Core exercises strengthen the abdominal and back muscles.

Muscle group: Chest


Arrange the dome so that as you begin the exercise, one hand on the Dome and the other on the floor.

Place the Dome flat side down on the floor.

Kneel on the floor with your arms fully extended on the dome, and body straight.

Keeping your abs drawn in and your body straight, lower your chest to the Dome.

Pause for a moment and then return to starting position.


This is a difficult exercise to master. Beginners may want to start on your knees with your feet off the ground so you are rocking into the Push Up.

All exercises