Get Fit with a Push Up Board Workout - Benefits, How To Use, and Workouts

Get Fit with a Push Up Board Workout - Benefits, How To Use, and Workouts

Are you tired of the same old push-up routine and looking for a fresh way to challenge yourself?

Enter the world of push-up boards! These versatile and compact workout tools can transform your upper body workouts, helping you achieve greater muscle activation, improved range of motion, and reduced joint strain.

Get ready to level up your fitness game and discover the benefits, techniques, and variations of push up board workout in this comprehensive guide.

Key Takeaways

  • Maximize your upper body workouts with push-up boards for enhanced muscle activation, improved range of motion and reduced joint strain.

  • Master diaphragmatic breathing techniques and create a personalized workout routine to reach your fitness goals faster.

  • Invest in additional equipment like resistance bands & jump ropes for a complete home workout tailored to you!

Mastering the Push Up Board

A person doing push ups on a push up board, showing the benefits of using a push up board for power press push ups

Push-up boards, also known as pushup board, are a game changer for those seeking to maximize their upper body workouts. These boards, along with push up bars and push up handles, offer a variety of hand positions, allowing you to target specific muscle groups and add diversity to your home workouts.

However, the real secret to unlocking the potential of push-up boards lies in mastering the basics.

Correct Hand Placement

The secret to an effective push-up board workout lies in the correct hand placement. You can target specific muscle groups and avoid injury by positioning your hands appropriately on the board.

One of the benefits of push-up exercises is their ability to build upper body strength and endurance, and with proper hand placement, you can optimize your comfort and results.

Push-up boards like the YIGM 360° provide a versatile workout experience with their rotating handles, allowing you to perform various push-up variations and target your entire upper body. Some key features of the YIGM 360° push-up board include:

  • Rotating handles for different push-up positions

  • Rubberized handles for a secure grip during power press push-ups

  • Folding board made of strong ABS plastic for easy storage and portability

With the YIGM 360° push-up board, you can stay motivated and consistent in your fitness routine.

Body Alignment

Ensuring correct body alignment during push-up board exercises is vital for optimal muscle activation and injury prevention. To achieve this, follow these guidelines:

  1. Keep your neck and spine aligned.

  2. Engage your core and glutes.

  3. Position your hands slightly wider than shoulder-width apart.

  4. Avoid shrugging your shoulders.

  5. Ensure your elbows are bent to a 90-degree angle or less.

Remember, a straight line from head to heels is the key to impeccable body alignment and a successful workout.

Breathing Techniques

Never overlook the impact of appropriate breathing techniques during push-up board exercises. Focusing on your breath can enhance performance endurance, reduce fatigue, and improve focus.

The golden rule of breathing during push-ups is simple: inhale on the way down and exhale when you push up.

Improve your breathing technique by practicing diaphragmatic breathing and belly breathing exercises. Remember, a well-oxygenated body performs better.

Boost Your Upper Body Workout

A person doing upper body exercises with a push up board, showing how it can be used to strengthen the upper body muscles

Push-up boards are more than just a trendy workout tool; they offer significant advantages for your upper body workouts. With enhanced muscle activation, improved range of motion, and reduced joint strain, push-up boards can boost your workout routine and help you reach your fitness goals faster.

We’ll now delve into the specifics of how push-up boards can enhance your upper body workouts.

Enhanced Muscle Activation

One of the standout features of push-up boards is their ability to enhance muscle activation. By using different hand positions on the board, you can target various muscle groups for a more effective workout.

For example, a wide grip will work your chest muscles, while a narrow grip will focus on your triceps. With the right-hand positions, you can engage more muscles and make your workout more challenging and rewarding.

Improved Range of Motion

A push-up board can significantly improve your range of motion during push-ups, leading to increased muscle engagement and growth.

With an improved range of motion, you can push your muscles to their limits, resulting in better muscle activation and faster progress.

Plus, a greater range of motion can make your workouts more enjoyable and less monotonous, keeping you motivated to strive for your fitness goals.

Reduced Strain on Joints

Additionally, push-up boards can:

  • Alleviate strain on your wrists and shoulders

  • Foster a safer and more comfortable workout session

  • Alleviate pressure on your joints, allowing you to focus on your form and muscle engagement

  • Result in a more effective and enjoyable workout session.

Say goodbye to wrist pain and hello to stronger, more defined upper body muscles!

Push Up Board Variations for Maximum Results

Having understood the benefits of push-up boards, let’s discover the many push-up board variations that can help you engage various muscle groups for optimal results.

By incorporating chest-focused push-ups, shoulder and tricep workouts, and core-strengthening exercises into your push-up board routine, you can create a well-rounded workout that engages your entire upper body.

Chest-Focused Push Ups

Chest-focused push-up variations are essential for building a stronger and more defined chest. By targeting your chest muscles with exercises such as:

  • Spider-Man Push-Up

  • Narrow-Grip Push-Up

  • Decline Push-Up

  • Pike Push-Up

  • Archer Push-Up

  • Reverse Hand Push-Up

You can develop a powerful and toned upper body.

Chest-focused push-ups also enhance muscle activation range of motion and reduce joint strain for a more effective workout.

Shoulder and Tricep Workouts

Strong shoulders and triceps are crucial for a well-rounded upper-body workout. Push-up board exercises such as:

  • Standard Push-Up

  • Reverse Hand Push-Up

  • Diamond Push-Up

  • Wide Grip Push-Up

  • Decline Push-Up

A workout routine that targets different muscle groups can help you focus on these important muscle groups.

By incorporating these targeted shoulder and tricep workouts into your push-up board routine, you can build a more balanced and powerful upper body.

Core-Strengthening Exercises

Engaging your core muscles is essential for overall body strength and stability. Push-up board exercises such as mountain climbers, plank jacks, and side planks can help you challenge your core and develop a strong foundation for your entire body.

By incorporating core-strengthening exercises into your push-up board routine, you can improve your balance, posture, and overall body strength.

Creating Your Push Up Board Workout Routine

Equipped with an array of push-up board exercises, including planche push ups, you can now formulate push up workouts tailored to your fitness level and objectives.

By setting goals, balancing intensity and recovery, and following sample workout plans, you can design a push-up board workout routine that maximizes your results and keeps you motivated.

Setting Goals

Establishing attainable goals plays a significant role in maintaining motivation and monitoring your progression in your push-up board exercises.

Whether you want to increase the number of push-ups you can do in a single set, increase the number of sets you can do, or increase the difficulty of the exercises you do, setting SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals can help you reach your full potential.

Remember, tracking your progress and rewarding yourself for achieving your goals can keep you motivated and focused on your fitness journey.

Balancing Intensity and Recovery

A good equilibrium between workout intensity and recovery intervals is fundamental to avoid overtraining and foster muscle growth. Alternate between high-intensity and low-intensity exercises, and take rest days in between workouts to ensure that your body has a chance to recover and stay healthy.

You can maximize your gains and reach your fitness goals faster by giving your body the rest and recovery time it needs.

Sample Workout Plans

Following sample workout plans or creating your own push-up board routine can help you stay energized and focused on achieving your fitness goals. Sample workout plans offer a well-defined and easy-to-follow routine tailored to your fitness level and goals so you can maximize your workout.

To create your own personalized plan, consider your fitness level, goals, the type of exercises you want to do, and the amount of time you have available for your routine.

An ideal push-up board routine should be done at least three times a week and last at least 20 minutes to maximize your results. Adjust the length and frequency of your routine to fit your unique fitness goals and level.

A great push-up board routine to get you started could include:

  • 10 push-ups

  • 10 tricep dips

  • 10 chest presses

  • 10 shoulder presses

  • 10 core exercises

Adjust the number of repetitions and exercises depending on your fitness goals and level.

Additional Equipment for a Complete Home Workout

For an enriched push-up board workout experience, you might want to include other equipment, like resistance bands and jump ropes, in your regimen. These fitness accessories can complement your push-up board exercises and help you achieve a complete home workout.

When investing in additional equipment, look for quality materials, adjustable features, and a comfortable fit for the best results. With the right combination of equipment, you can create a dynamic, challenging, and enjoyable workout routine that keeps you motivated and on track to achieve your fitness goals.


Push-up boards are an innovative and versatile tool that can revolutionize your upper body workouts. You can maximize the benefits of push-up board exercises by mastering proper hand placement, body alignment, and breathing techniques. Incorporate various push-up board variations into your routine to target different muscle groups and create a well-rounded workout.

Set realistic goals, balance workout intensity and recovery, and follow a personalized workout plan to achieve your fitness goals. With additional equipment like resistance bands and jump ropes, you can create a complete home workout experience. So, why wait? Embrace the power of push-up boards today and redefine your upper-body workouts!

Frequently Asked Questions

Does push-up board really works?

Yes, push-up board works as it enhances grip for a firmer hold, allows more muscle engagement with different variations and elevates the body angle to increase range of motion.

However, the rest grips to target shoulders and back muscles aren't as practical or useful to use.

What are the cons of push-up board?

The use of a push-up board can increase stress on the wrists, elbows, and shoulders, leading to discomfort, pain, or even injury if not used correctly.

What muscles do push-up boards work out?

Push-up boards help you build strength in your chest, back, shoulders, triceps, biceps, core and erector spinae muscles, while also making advanced gymnastics easier. Get toned with this 14 In 1 Push-Up Board for the best workout results!

Are pushups and planks a good workout?

Push-ups and planks are two of the best body-weight exercises, with both strengthening various arm and upper-body muscles. Push-ups are known to be more effective than planks in terms of muscle building, calorie burning, and increasing muscular endurance. You'll benefit from doing both exercises to achieve the best fitness level.

Can push-up boards help me build upper body strength?

Push-up boards are a great way to target specific muscle groups and help you build upper body strength, providing enhanced muscle activation, improved range of motion, and reduced joint strain.