What is a Push Up Board or Bar?
A push-up board, also known as a push-up system, bar, or even push-up rack, is a piece of fitness equipment designed to assist with performing push-up exercises. It typically consists of a flat, sturdy platform made of wood, metal, and/or plastic. The platform allows for various hand grip positions and color-coded markings to target specific muscle groups during push-ups.
A push-up board’s primary purpose is to help users improve push-ups’ effectiveness by allowing them to vary their hand positions. By changing where you place your hands on the board, you can emphasize different muscle groups in your upper body, such as the chest, shoulders, and triceps. This versatility makes push-up boards a valuable tool for individuals looking to strengthen and tone their upper body muscles.
Top 3 Best Push-Up Boards on Amazon
The push up handles are made of thick, high load-bearing material. The design is suitable for different shoulder widths. Non-slip handles help distribute force evenly, thereby reducing stress and joint strain on the athlete’s wrists and elbows. Multiple non-slip plugs help stabilize your body while you exercise
This multi-functional 10-in-1 system push up machine is color-coded for pectorials, abdominals, arms, and latissimus dorsi. An instruction manual is provided.
This is a foldable pushup stand, which is lightweight, compact, and portable. Insert the handle into a specific position on the push-up exerciser to work out specific muscle groups.
Another highly reviewed board! This pushup board is made of thick, high-load-bearing material. Non-slip handles help distribute force evenly, and non-slip plugs help stabilize your body while you exercise.
This multi-functional 16-in-1 system pushup board is color-coded for pectorals, abdominals, arms, and latissimus dorsi. The design is suitable for different shoulder widths.
Finally, this device is fully detachable, lightweight, compact, and portable.
Benefits of Push-Up Boards
Here are the benefits you can expect to reap from using a push-up board:
- Targeted Muscle Engagement:
- Wide Grip: This hand position emphasizes the chest muscles (pectoralis major). It helps develop a broader chest and strengthens the anterior deltoids (front shoulders).
- Narrow Grip: A narrow hand placement focuses on the triceps muscles, helping to sculpt and tone the back of your arms.
- Neutral Grip: The neutral grip or close-hand position works the triceps and chest muscles simultaneously, providing a balanced upper body workout.
- Proper Form:
- Push-up boards typically include guidelines for hand placement and body alignment. These visual cues help ensure that your hands are in the correct position and that your body remains in a straight line throughout the push-up, reducing the risk of poor form and injury.
- Muscle Building:
- Push-ups, when performed on a push-up board, are excellent for building upper body strength and muscle endurance. Regularly incorporating push-ups into your fitness routine can lead to muscle growth in the chest, shoulders, triceps, and even the core.
- Core Activation:
- Push-ups on a push-up board require strong core engagement to stabilize your body. This not only strengthens your core muscles but also improves overall posture and balance.
- Variety and Progression:
- As you become more proficient at push-ups, the versatility of the push-up board allows for progression. You can increase the challenge by shifting between different hand positions or elevating your feet on the board. These variations keep your workouts engaging and help you continually progress.
- Compact and Portable:
- Push-up boards are space-efficient and portable, making them suitable for home workouts or on-the-go training. Whether you’re in a small apartment or traveling, you can easily incorporate push-up exercises into your fitness regimen.
- Home Workouts:
- A push-up board is an ideal addition to your home gym equipment. It offers a full upper-body workout without the need for bulky machines or heavy weights. You can achieve an effective upper body workout without leaving your home.
- Functional Fitness:
- Push-up exercises on a board simulate real-life movements like pushing objects or getting up from the ground. This functional fitness aspect translates into improved everyday strength and mobility.
- Improved Push-Up Performance:
- Using a push-up board can lead to enhanced push-up performance over time. You may notice an increase in the number of repetitions you can perform or improved muscle engagement, which can benefit various upper body activities.
- Upper Body Definition:
- Consistent use of a push-up board, combined with a well-rounded fitness program and a balanced diet, can contribute to achieving a more defined upper body appearance. This can include a sculpted chest, shoulders, and arms.
Remember to maintain proper form and gradually increase the intensity of your push-up workouts. If you’re new to exercise or have any physical limitations, consult with a fitness professional or healthcare provider before starting a new fitness routine. Safety and proper technique should always be your priority.
Want to learn how to safely use this equipment and take your fitness to the next level? Book a free 30-minute consultation with a Gymless Coach today!
Amine is a Toronto based entrepreneur who is passionate about Fitness, Diet and Health. He is passionate about teaching other entrepreneurs and “office workers” how to stay fit using simple yet effective bodyweight workouts that can be accomplished anywhere.