Push-Up Board Workout — The Complete Guide to Toning Arms and Chest at Home
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The push-up is one of the most effective upper body exercises ever devised — targeting your chest, shoulders, triceps, and core simultaneously. But most people either do them incorrectly, plateau quickly, or find standard push-ups too boring to stick with. A push-up board solves all three problems.
What is a Push-Up Board?
A push-up board is a colour-coded platform with multiple hand position slots that change which muscles are targeted during each variation. The FlexForm™ Multifunctional Push-Up Board takes this further with a foldable, portable design and multiple configurations for a complete upper body workout.
The Colour-Coded System Explained
Each hand position on the FlexForm™ board targets a different muscle group:
| Position | Primary Target | Secondary Target |
|---|---|---|
| Wide (outer slots) | Outer chest | Shoulders |
| Standard (middle slots) | Full chest | Triceps, shoulders |
| Narrow (inner slots) | Triceps | Inner chest |
| Forward (angled slots) | Lower chest | Core |
| Backward (angled inward) | Upper chest | Shoulders |
The Complete 20-Minute Push-Up Board Workout
Warm Up (3 minutes)
- Arm circles — 10 each direction
- Shoulder rolls — 10 forward, 10 backward
- Chest opener — hands clasped behind back, open chest
- Wrist rotations — 10 each direction
The Circuit (15 minutes — 3 rounds)
Exercise 1 — Wide Position Push-Up (Outer Chest)
10 reps at slow tempo (3 seconds down, 1 second pause, push up). This wider position stretches the chest fully at the bottom for maximum muscle activation.
Exercise 2 — Standard Position Push-Up (Full Chest)
10 reps. The classic position. Focus on keeping elbows at 45 degrees from your body — not flared out wide.
Exercise 3 — Narrow Position Push-Up (Triceps)
8–10 reps. Hands close together under your chest. You'll feel this intensely in the backs of your arms. Great for eliminating arm jiggle.
Exercise 4 — Angled Forward Push-Up (Lower Chest)
10 reps. Targets the lower chest for defined chest muscle separation.
Exercise 5 — Pike Hold (Shoulders)
Hands on board, feet on floor in a pike/downward dog position. Hold 20–30 seconds. Excellent shoulder and upper back strengthener.
Rest 60 seconds between rounds
Cool Down (2 minutes)
- Child's pose — 30 seconds
- Doorframe chest stretch — 30 seconds each side
- Tricep overhead stretch — 20 seconds each arm
Progressions for Different Fitness Levels
Beginner modifications:
- Perform push-ups on knees instead of toes initially
- Reduce to 5 reps per exercise in the first 1–2 weeks
- Take longer rest between rounds (90 seconds)
Advanced progressions:
- Add a clap between each rep (plyometric push-ups)
- Slow the descent to 5 seconds for increased time under tension
- Add a 2-second pause at the bottom of each rep
- Complete 4 rounds instead of 3
How Often to Do This Workout
3–4 times per week with at least one rest day between sessions. Your chest and triceps need 48 hours to recover and rebuild between sessions. On rest days, focus on legs and core using the FlexiCore™ Pilates Board for a balanced weekly routine.
What to Expect
- Week 1–2: Learning the positions, significant muscle soreness (normal)
- Week 3–4: Noticeably stronger, able to complete more reps with better form
- Week 5–8: Visible toning in chest, shoulders, and arms
👉 Shop the FlexForm™ Push-Up Board — $39.99 with Free Shipping