Push Up Board – Multi-Position Colour-Coded Chest, Arm & Shoulder Trainer

Hand Position Is the Variable Nobody Trains

A push-up is a closed-chain pressing movement, and the distribution of load across pectoralis major, anterior deltoid and triceps depends almost entirely on where your hands sit and how your elbows track. Hands wide and out shifts emphasis toward the pectorals through greater horizontal adduction. Hands narrow and close to the ribs loads the triceps through a longer elbow extension range. A staggered or rotated grip changes the shoulder’s rotation and recruits stabilisers differently. The board simply removes the guesswork by fixing repeatable, colour-coded positions so you can train each one deliberately.

Key Benefits

• Colour-coded positions make targeting repeatable – red for chest, blue for shoulders, yellow for triceps, green for back is not a gimmick; it is a way of hitting the same angle again next week and knowing you progressed.
• Fixed handles keep the wrist neutral – the flat-palm push-up forces the wrist into full extension, which is what makes push-ups hurt for a lot of people. Gripping a handle removes that.
• Angles you would not otherwise train – the wide, staggered and rotated slots put the shoulder through positions most people never load, which is where much of the carryover to real strength lives.
• It will not “burn fat” or give you abs – and neither will anything else – spot reduction is not a real physiological phenomenon. You cannot choose where your body takes fat from; that is determined by an overall energy deficit and your genetics. What this board does is build muscle in your upper body, which is genuinely valuable and worth being honest about.
• Progression without adding weight – elevate the feet, slow the tempo to a three-second lowering phase, or pause at the bottom. All of these raise difficulty with no extra kit.
• Folds flat and needs no floor space – it slides under a sofa or bed, which is more than can be said for a bench.

How to Use

Assemble the board and slot the handles into the colour matching the muscle you are targeting. Set up with your hands in the handles, a straight line from ear to heel, ribs down and glutes braced – the sagging-hips push-up trains almost nothing and irritates the lower back. Lower under control over two to three seconds until your chest is just above the board, pause briefly, then press up without letting your hips lead. Elbows should track at roughly 45 degrees from your torso, not flared to 90. Work three to four sets per position, and rotate the target across your week rather than doing every colour every session. Safety: if you cannot yet hold a straight plank, do the push-ups with your hands on the board and the board elevated on a step until you can. Stop if you feel pinching at the front of the shoulder or pain in the wrist. Check the handles are fully clicked into the slots before loading them – a handle that pops out mid-rep will drop you onto the board.

Specifications

Care & Maintenance

Wipe the board and handles down with a damp cloth after use – sweat left on the grips makes them slick, which is a safety issue rather than a hygiene one. Dry fully before folding it away. Periodically check that the handle locking mechanism still engages crisply and that the slots have not worn oval; if a handle rocks in its slot, stop using that position. Store flat and out of direct sunlight, as UV embrittles the plastic over time.

What’s in the Box

1 x push-up board, removable push-up handles, and any accessories specified in the variant you select – resistance bands and grips are included on some options only.