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How to Use The Push Up Board

Views: 2     Author: doris zhang     Publish Time: 2023-06-12      Origin: Site

How to Use The Push Up Board

The push-up board is a versatile fitness tool that helps target specific muscle groups during push-up exercises. Here's a guide on how to use the push-up board effectively:

  1. Set up the push-up board: Place the push-up board on a flat, stable surface, such as the floor or an exercise mat. Ensure that it is secure and won't shift during your workout.

  2. Insert the handles: The push-up board typically comes with multiple slots for the handles. Choose the desired handle positions based on the specific muscles you want to target during your workout. Common handle positions include wide, medium, and narrow grips.

  3. Warm up: Before starting your push-up board workout, warm up your body with some light cardio exercises like jogging or jumping jacks. Also, perform dynamic stretches to loosen up your upper body, including your shoulders, chest, and arms.

  4. Choose a handle position: Depending on your fitness goals and the specific muscle groups you want to focus on, select the appropriate handle positions on the push-up board. Each handle position will engage different muscles.

  • Wide grip: This position targets the chest muscles primarily.

  • Medium grip: The medium grip works the chest, triceps, and shoulders.

  • Narrow grip: The narrow grip emphasizes the triceps and shoulders.

  1. Perform push-ups: Place your hands on the selected handle positions and get into a push-up position. Your body should be in a straight line from head to toe, with your core engaged.

  • Lower your body: Bend your elbows and lower your chest towards the board, maintaining a controlled motion. Aim for a full range of motion, bringing your chest as close to the board as possible without touching it.

  • Push back up: Straighten your arms and push your body back up to the starting position. Keep your core tight and maintain proper form throughout the movement.

  1. Repeat and vary the grips: Complete the desired number of repetitions for each set. You can perform multiple sets using the same grip or switch between different handle positions to target various muscle groups during your workout.

  2. Modify the intensity: If you find the push-ups too challenging, you can modify the exercise by dropping to your knees and performing knee push-ups using the push-up board.

  3. Cool down and stretch: After completing your push-up board workout, cool down your body with some light stretching exercises. Focus on stretching your chest, shoulders, triceps, and other relevant muscle groups.

Remember to listen to your body and maintain proper form throughout your push-up board workout. Gradually increase the intensity and repetitions as you build strength and endurance over time.