Push-ups are a fundamental exercise that most people know from physical education classes in the school. They are popular not only among the fans of callisthenics and those who practice bodyweight exercises, but also among other athletes. In addition to the basic version, you can also perform push-ups that target the triceps, traps, or shoulders. How do you do it? The best way is with a multifunctional push-up board. It features colour-coded lines that serve as a guide for you to place the handles at the correct angles. This is crucial for targeting specific muscle groups. Additionally, this also helps maximize the benefits of your push-up workout.
What Is a Multifunctional Push-Up Board?
A multifunctional push-up board is an innovative fitness tool that allows you to train different variations of push-ups. It features colour-coded lines to help you adjust the handles into various positions. You can change these positions depending on whether you want to focus on strengthening your shoulders, traps, triceps, or chest. This versatility enables a comprehensive upper body workout.
The package also includes rubber expanders with handles, which you can use for bicep curls, lateral raises, and other exercises. This fitness tool is therefore useful for anyone looking to spice up their upper body strength training.
Multifunctional Push-Up Board & Its Benefits
The multifunctional push-up board offers a variety of benefits for athletes across all categories. Why should you get one for home use?
1. Ideal for any home gym
You’ll appreciate a push-up board if you mainly work out at home and want to add variety to your upper body training. You can use it for performing different push-up variations targeting the chest, shoulders, or triceps. Likewise, you can also attach expanders to it, which are useful for bicep curls and other upper body exercises. All of this makes it a practical tool that will find its place in any home gym.
2. Suitable for both beginners and advanced athletes
You don’t need to be a push-up expert to train with this tool. It’s suitable even for beginners. The colour-coded lines help place your hands at the correct angles, allowing you to fully focus on performing the exercises correctly.
If you’re just starting out, begin with knee push-ups, as they are easier and don’t require as much strength. Gradually increase the number of repetitions, and once you can do around 10 knee push-ups, try transitioning to the standard push-up. Continue to increase the number of repetitions as you get stronger, but always prioritize maintaining proper form over the quantity of push-ups performed.
3. Helps develop strong arms and a powerful upper body
With this tool, you can incorporate entirely new push-up variations into your workout. This gives your body a fresh stimulus for strength and growth. You’ll target the traps, shoulders, arms, and chest muscles specifically. Push-ups also engage your core, back, and spinal erectors. The multifunctional push-up board proves that you can achieve a quality strength workout even at home. [3]
4. Gentle on the wrists
When exercising with the multifunctional push-up board, you’ll be leaning on the handles, which helps keep your wrists from bending too much and maintains a more natural position. Additionally, there won’t be as much pressure on your wrists compared to exercising on the ground. This makes it a gentler and safer option, especially for people who have wrist issues.
5. Compact and portable
The multifunctional push-up board is compact and won’t occupy much space in your home. When you’re not using it, you can conveniently store it in a closet, under the bed, or with your other workout gear. Plus, it’s lightweight, making it easy to transport. You can take it with you to a street workout park or anywhere else you prefer to exercise.
![How to exercise with a push-up board? How to exercise with a push-up board?](https://gymbeam.cz/blog/wp-content/uploads/2024/06/ua_volodymyr_sydoruk_062024_811-1124x749.jpg)
How to use a multifunctional push-up board?
Place the push-up board on a flat surface. Then, take the handles and insert them into the positions according to the lines of a specific exercise. Ensure they are in the same position on both sides. Additionally, you can attach 2 rubber expanders included in the package. They have carabiners at the ends, which you attach to one of the 4 metal rings on the board. When exercising with the expanders, secure the board with your feet to keep it stable during the workout.
When placing the handles, you can also follow the colour-coded chart of positions according to the targeted muscle group.
Red | Shoulders |
Blue | Chest |
Green | Triceps |
Yellow | Traps |
How to Structure a Workout With a Multifunctional Push-Up Board?
Below you’ll find exercises for shoulders, chest, triceps, and biceps. You can choose the ones that best fit into your training plan. Feel free to include them when working on other muscle groups, or use them to create a standalone workout. Consistency is key to achieving results, so aim to perform these exercises regularly, ideally 2-3 times a week.
Perform 6-12 repetitions of each exercise in 3-4 sets. Start with a lower amount of repetitions and sets and gradually increase the number as you get stronger. For exercises with the expanders, you can even do up to 20 repetitions comfortably.
If you want to exercise systematically at home, our article “How To Create a Proper Training Program for Home Workouts?” will help you with that.
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7 Exercises With a Multifunctional Push-Up Board
First, prepare the multifunctional push-up board. If you opt for simpler variations of push-ups (on your knees), it may also be helpful to have a towel or exercise mat handy. Just like before any workout, warm up lightly, perhaps by running in place or skipping rope. Afterwards, mobilize your entire body, focusing especially on your shoulders, arms, wrists, and back.
1. Triceps Push-Ups
- Starting Position: Insert one end of the handle into the upper green-blue hole and the other end diagonally into the lower yellow-blue hole. Then, grip the handles, kneel on the ground, and transition into a plank position with arms extended. Engage your core.
- Execution: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board at the bottom position. Keep your upper arms and elbows close to your body during the lower phase of the push-up. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.
- Common Mistakes: Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.
![Triceps push-ups using the multifunctional push-up board Triceps push-ups using the multifunctional push-up board](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_14-ezgif.com-optimize.gif)
2. Shoulder Push-Ups
- Starting Position: Insert the handles into the holes along the red line. Then, grip the handles, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.
- Execution: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board at the bottom position. Keep your upper arms and elbows close to your body during the lower phase of the push-up. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.
- Common Mistakes: Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.
![Shoulder push-ups using the multifunctional push-up board Shoulder push-ups using the multifunctional push-up board](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_9.gif)
3. Chest Push-Ups I
- Starting Position: Insert the handles into the holes along the vertical blue line. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.
- Execution: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.
- Common Mistakes: Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.
![Chest push-ups using the multifunctional push-up board Chest push-ups using the multifunctional push-up board](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_12-ezgif.com-optimize.gif)
Other variations of the exercise:
a. Chest Push-Ups II
- Starting Position: Insert the handles into the holes along the diagonal blue line. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.
- Execution: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.
- Common Mistakes: Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.
![Upper chest push-ups using the multifunctional push-up board Upper chest push-ups using the multifunctional push-up board](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_13-ezgif.com-optimize-1.gif)
b. Chest Push-Ups III
- Starting Position: Insert the handles into the holes along the parallel blue line. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.
- Execution: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.
- Common Mistakes: Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.
![Chest push-ups using the multifunctional push-up board Chest push-ups using the multifunctional push-up board](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_11-ezgif.com-optimize.gif)
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4. Trapezius Push-Ups
- Starting Position: Insert the handles into the holes along the yellow line closer to the centre of the board. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.
- Execution: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.
- Common Mistakes: Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.
![Trapezius push-ups using the multifunctional push-up board Trapezius push-ups using the multifunctional push-up board](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_9-ezgif.com-optimize-1.gif)
5. Biceps Curls
- Starting Position: Attach the rubber expanders to the metal rings on the board using the provided carabiners. Stand upright with the tips of your toes on the board. Grip both handles of the expanders, straighten up, and engage your shoulders. Palms should face forward. Keep your back in a natural curve, head in line with your spine, and shoulders pulled down away from your ears.
- Execution: Exhale as you contract your biceps to simultaneously bring both palms towards your shoulders. Inhale as you return your arms to the starting position, and repeat the movement. Keep your elbows close to your body in approximately the same position throughout.
- Common Mistakes: Limited range of motion, elbows too far from the body, uncontrolled movement, and arching the back.
![Biceps curls using the expanders Biceps curls using the expanders](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_15-ezgif.com-optimize.gif)
6. Forward Arm Raises
- Starting Position: Attach the rubber expanders to the metal rings on the board using the provided carabiners. Stand upright with the tips of your toes on the board. Grip the handles of the expanders with both hands extended so that your palms face your body. Keep your back in a natural curve, head in line with your spine, and shoulders pulled down away from your ears.
- Execution: Exhale as you activate the muscles of your upper limbs and extend them forward. Aim to bring your elbows up to the height of your shoulders. Then, inhale as you carefully return to the starting position and follow up with another repetition.
- Common Mistakes: Limited range of motion, uncontrolled movement, arching the back.
![Forward arm raises using the expanders](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_16-ezgif.com-optimize.gif)
7. Push Press
- Starting Position: Attach the rubber expanders to the metal rings on the board using the provided carabiners. Stand upright with the tips of your toes on the board. Grip the handles of the expanders behind your body and thread them over your shoulders. Keep your arms bent at the elbows, holding them roughly at shoulder height. Palms should be facing forward. Keep your back in a natural curve, head in line with your spine, and keep your shoulders pulled down away from your ears.
- Execution: Exhale as you activate the muscles of your upper limbs and raise your arms. Then, inhale as you smoothly return to the starting position and follow up with the next repetition.
- Common Mistakes: Limited range of motion, uncontrolled movement, lifting shoulders, arching the back.
![Push press using the expanders Push press using the expanders](https://gymbeam.cz/blog/wp-content/uploads/2024/06/GIFka252024_17-ezgif.com-optimize.gif)
If you’re also interested in other exercises with resistance bands, you can find them in the article: 30 Full-Body Resistance Band Exercises
Where To Go From Here?
What Are the Main Takeaways?
The multifunctional push-up board is a practical fitness tool designed for training the upper body. It features colour-coded lines with holes for inserting handles, allowing you to place them in different positions. You can choose these positions based on whether you want to focus on strengthening the chest, traps, or triceps. This versatility enables you to perform a whole array of push-up variations. Additionally, you can incorporate exercises with expanders for biceps and shoulders. With this tool, you can create a comprehensive upper body workout routine that you can manage even at home.
Did you find this article helpful? If so, feel free to share it with your friends and inspire them with ideas for a workout using the multifunctional push-up board.
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