Push-Up Board Workout — The Complete Guide to Toning Arms and Chest at Home
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By Jordan Casey — MS Exercise Physiology, ACSM-EP, NASM-CPT
The push-up is one of the most effective upper body exercises ever devised — targeting chest, shoulders, triceps, and core simultaneously. A push-up board solves the three problems most people face: doing them incorrectly, plateauing quickly, or finding them too boring to stick with.
The Colour-Coded System
Each hand position on the FlexForm™ Multifunctional Push-Up Board targets different muscles:
| Position | Primary Target |
|---|---|
| Wide (outer slots) | Outer chest |
| Standard (middle) | Full chest |
| Narrow (inner) | Triceps |
| Forward angled | Lower chest |
| Backward angled | Upper chest + shoulders |
The 20-Minute Circuit (3 Rounds)
Warm Up (3 min): Arm circles → shoulder rolls → chest opener → wrist rotations
Round (per round): Wide push-up 10 reps → Standard push-up 10 reps → Narrow push-up 8–10 reps → Angled forward push-up 10 reps → Pike Hold 20–30 sec | Rest 60 sec between rounds
Cool Down (2 min): Child's pose → doorframe chest stretch → tricep overhead stretch
Progressions
Beginners: Perform on knees, reduce to 5 reps, take 90-second rests.
Advanced: Plyometric clap push-ups, 5-second descent, 2-second pause at bottom, 4 rounds.
Frequency
3–4 times per week. On rest days, focus on legs and core using the FlexiCore™ Pilates Board for a balanced routine.
👉 Shop the FlexForm™ Push-Up Board — $39.99 with Free Shipping