Push Up Boards have gained immense popularity in the fitness world due to their effectiveness in providing a challenging and dynamic workout experience. These versatile tools can help individuals of all fitness levels build strength, improve muscular endurance, and achieve a well-toned physique. Whether you’re a fitness enthusiast looking to ramp up your routine or a beginner eager to embark on a transformative fitness journey, this article is your go-to resource.
What Are Push Up Boards and Why Use Them?
Before diving into the mechanics of using these boards, let’s first understand what they are and why they’ve become a staple in fitness routines worldwide. Push Up boards, also known as pushup bars or handles, are elevated platforms that allow for a more excellent range of motion and improved wrist alignment during pushup exercises. These boards typically have ergonomic handles that reduce strain on the wrists and enhance comfort during workouts.
The benefits of using push up board are manifold:
- They enable you to perform pushups with a neutral wrist position, reducing the risk of wrist discomfort and injury.
- They engage additional stabilizing muscles, promoting better balance and core activation.
- Push Up Board offer a variety of hand placements, allowing you to target different muscle groups efficiently.
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Targeted Muscles in Push up Board Exercises
Pushup exercises primarily target the upper body muscles, providing an effective workout for the chest, shoulders, and triceps. The elevated handles of the pushup board allow for a deeper range of motion, engaging more muscle fibers and increasing the intensity of the exercises.
1) Chest (Pectoral Muscles)
The chest muscles are the primary movers during pushup board exercises. As you lower your body towards the handles, the pectoral muscles contract to control the descent and then work explosively to push your body back up to the starting position. The board allows for more comprehensive hand placement, emphasizing the chest muscles even more during wide-grip pushups.
2) Shoulders (Deltoids)
The deltoid muscles in the shoulders play a significant role in stabilizing and controlling the movement during pushup board exercises. They assist the chest muscles in pushing the body upward and work in conjunction with the triceps to maintain proper form.
The triceps muscles are located at the back of the upper arm and are heavily engaged during exercises. As you push your body away from the handles, the triceps contract to extend the elbow joint, assisting in the upward movement.
While the primary focus of Push Up Board exercises is on the upper body, several secondary muscle groups also come into play, such as abdominal muscle, including the rectus abdominis and oblique; the muscles in the back, particularly the latissimus dorsi, rhomboids, and Biceps muscles.
Before You Buy
Please read the advantages and disadvantages of push up board before you purchase from us.
1) Advantages of Push up Board
Enhanced Muscle Activation: One of the primary advantages of using this board is its increased muscle activation. The elevated handles allow for a deeper range of motion during pushups, engaging more muscle fibers in the chest, shoulders, and triceps. This enhanced muscle activation leads to greater strength gains and improved muscular endurance.
Wrist Alignment and Comfort: Push Up Board feature ergonomic handles that allow for a more natural wrist position. Traditional pushups can strain the wrists, especially for individuals with wrist issues or those new to fitness. The design of the boards reduces wrist discomfort, making the exercise more accessible to a broader range of people.
Core and Stabilizer Muscle Engagement: Push Up Board require more excellent stability during exercises, leading to increased activation of core and stabilizer muscles. As a result, using board for pushups strengthens the target muscle groups and improves overall core strength and balance.
Portable and Space-Efficient: Pushup boards are generally compact and lightweight, making them easy to transport and store. They are an excellent option for those who prefer working out at home or for fitness enthusiasts who travel frequently.
Progression and Challenge: As users become more proficient in performing standard pushups, pushup boards offer a pathway for advancement and additional challenges. Advanced variations, such as decline and pike pushups, can be easily achieved with a board, helping individuals push their limits and reach new fitness milestones.
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2) Disadvantages of Push up Board
Learning Curve: While pushup boards are designed to improve form and reduce wrist strain, there is still a learning curve associated with using them. Initially, beginners may find it challenging to adapt to the elevated handles, and improper technique could lead to injury or discomfort.
Stability and Balance: Pushup boards demand more strength during exercises, which may disadvantage some users, particularly those with balance issues or joint limitations. Individuals with pre-existing shoulder, wrist, or back problems should exercise caution and consult a fitness professional before using boards.
Rotating Handle Challenges: Some pushup boards have rotating handles that increase muscle engagement and add complexity to the exercises. Users must develop proper control and balance to prevent injury and ensure effective workouts.
Limited Muscle Group Targeting: While boards offer variations to target different muscle groups, they primarily focus on the upper body, specifically the chest, shoulders, and triceps. Additional exercises targeting other muscle groups may be required for a comprehensive full-body workout.
Potential for Overuse Injuries: As with any exercise equipment, overuse of pushup boards can lead to strain or overuse injuries. Incorporating proper rest days into your fitness routine and avoiding excessive repetitions that may lead to muscle fatigue or joint stress is essential.
Not Suitable for Everyone: Pushup boards may not be suitable for individuals with certain physical conditions or injuries. Pregnant women, individuals with wrist issues, or those recovering from shoulder or back injuries should consult a healthcare professional before using boards for pushups.
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Effective Push up Board Exercises for Full-Body Workouts
Pushup boards are not limited to standard pushups; they can be used for various exercises to engage multiple muscle groups and deliver a full-body workout.
Wide-Grip Pushups: Place your hands on the outermost edges of the handles to emphasize your chest muscles, shoulders, and triceps. This variation provides a more excellent range of motion and increased muscle activation.
Close-Grip Pushups: Position your hands on the handles to target your triceps and inner chest. This exercise is particularly effective for building arm strength and definition.
Incline Pushups: Elevate one side of the pushup board to perform incline pushups. This variation emphasizes the lower chest and is an excellent progression for beginners.
Decline Pushups: Place your feet on an elevated surface while using the pushup board to execute decline pushups. This targets the upper chest and shoulders, providing an advanced challenge for seasoned fitness enthusiasts.
Pike Pushups: Assume a pike position with your hips raised and your hands on the pushup board. Perform pushups in this position to engage your shoulders, triceps, and core muscles.
Mountain Climbers: With your hands on the pushup board, perform mountain climbers by bringing one knee at a time towards your chest. This exercise elevates your heart rate and engages your core and leg muscles.
How to Use a Push up Board?
To maximize the benefits of using pushup boards, it is crucial to maintain proper form and technique during exercises. Here are some essential tips:
Hand Placement: Position your hands shoulder-width apart or slightly wider on the handles to maintain stability and distribute the workload evenly.
Core Engagement: Throughout each exercise, engage your core muscles to stabilize your body and prevent overarching or sagging.
Elbow Position: As you lower your body during pushups, keep your elbows at a 45-degree angle to the body to reduce strain on the shoulders.
Breathing: Inhale as you lower your body and exhale as you push yourself back up to the starting position. Controlled breathing aids in maintaining proper form and improves endurance.
Range of Motion: Aim to achieve a full range of motion during each repetition, ensuring your chest comes close to the handles at the bottom position of the pushup.
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Creating a Full-Body Push up Board Workout Routine
Now that you know various pushup board exercises and proper form, let’s combine them to create an effective full-body workout routine.
- Jumping Jacks: 2 sets x 30 seconds
- Arm Circles: 2 groups x 20 seconds (forward and backward)
2) Main Workout
- Standard Pushups: 3 sets x 12 reps
- Wide-Grip Pushups: 3 sets x 10 reps
- Close-Grip Pushups: 3 sets x 10 reps
- Incline Pushups: 3 sets x 8 reps
- Pike Pushups: 3 sets x 12 reps
- Mountain Climbers: 3 sets x 30 seconds
3) Cool Down
- Child’s Pose: 2 sets x 30 seconds
- Chest Opener Stretch: 2 sets x 20 seconds
The number of pushups an average man can do with a pushup board varies widely based on fitness level, age, and training. However, a reasonably fit individual can typically perform 10 to 30 pushups using a pushup board, depending on their strength and conditioning.
The time it takes to see results from doing pushups varies from person to person based on several factors, including fitness level, training frequency, and diet. Generally, consistent training over several weeks can lead to noticeable improvements in strength, muscular endurance, and muscle tone. Some individuals may see initial changes in a few weeks, while others might take longer. Patience, dedication, and a balanced workout routine are vital to achieving significant, long-lasting results.
Yes, pushup boards can help build muscle. The elevated handles of pushup boards allow for a deeper range of motion and increased muscle activation in the chest, shoulders, and triceps. Consistent and progressive training with pushup boards can lead to muscle growth and improved upper-body strength.
Pushups alone are not specifically targeted to reduce belly fat. While strengthening the upper body, including the core, they do not burn enough calories to cause significant fat loss. A balanced diet, cardio exercises, and a full-body workout routine are essential to lose belly fat.
Pushups with pushup boards can contribute to both muscle size and leanness. They engage multiple muscle groups, leading to muscle development, which can increase height. Simultaneously, the increased muscle activation and calorie expenditure during pushups can promote fat loss, contributing to a leaner appearance when combined with a balanced diet and exercise routine.
th bottom line
Push Up Board are incredible tools to transform your body and enhance your fitness. With their ability to engage multiple muscle groups and offer diverse exercise options, boards provide a full-body workout experience. By incorporating the exercises and tips provided in this guide into your fitness routine, you’ll witness remarkable strength gains and enjoy the satisfaction of conquering new fitness challenges. Remember, consistency and dedication are crucial to achieving your fitness goals.