{"id":579267,"date":"2024-06-27T21:24:35","date_gmt":"2024-06-27T19:24:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=579267"},"modified":"2024-06-27T21:24:38","modified_gmt":"2024-06-27T19:24:38","slug":"how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/","title":{"rendered":"How to Work Out With a Multifunctional Push-Up Board? 7 Best Upper Body Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/#What_Is_a_Multifunctional_Push-Up_Board\" title=\"What Is a Multifunctional Push-Up Board?\">What Is a Multifunctional Push-Up Board?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/#Multifunctional_Push-Up_Board_Its_Benefits\" title=\"Multifunctional Push-Up Board &amp; Its Benefits\">Multifunctional Push-Up Board &amp; Its Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/#How_to_Structure_a_Workout_With_a_Multifunctional_Push-Up_Board\" title=\"How to Structure a Workout With a Multifunctional Push-Up Board?\">How to Structure a Workout With a Multifunctional Push-Up Board?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/#7_Exercises_With_a_Multifunctional_Push-Up_Board\" title=\"7 Exercises With a Multifunctional Push-Up Board\">7 Exercises With a Multifunctional Push-Up Board<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/#Where_To_Go_From_Here\" title=\"Where To Go From Here?\">Where To Go From Here?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-work-out-with-a-multifunctional-push-up-board-7-best-upper-body-exercises\/#What_Are_the_Main_Takeaways\" title=\"What Are the Main Takeaways?\">What Are the Main Takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Push-ups are a fundamental exercise that most people know from physical education classes in the school. They are popular not only among the fans of callisthenics and those who practice bodyweight exercises, but also among other athletes. In addition to the basic version, you can also perform <strong>push-ups that target the triceps, traps, or shoulders.<\/strong> How do you do it? The best way is with a multifunctional push-up board. It features <strong>colour-coded lines that serve as a guide for you to place the handles at the correct angles.<\/strong> This is crucial for targeting specific muscle groups. Additionally, this also helps maximize the benefits of your push-up workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_a_Multifunctional_Push-Up_Board\"><\/span>What Is a Multifunctional Push-Up Board?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.com\/multifunctional-push-up-board-gymbeam.html\">multifunctional push-up board<\/a> is an <strong>innovative fitness tool<\/strong> that allows you to train different variations of push-ups. It features colour-coded lines to help you adjust the handles into various positions. You can change these positions depending on whether you want to focus on strengthening your<strong> shoulders, traps, triceps, or chest.<\/strong> This versatility enables a comprehensive upper body workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The package also includes rubber expanders with handles, which you can use for bicep curls, lateral raises, and other exercises. This fitness tool is therefore useful for anyone looking to <strong>spice up their upper body strength training.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Multifunctional_Push-Up_Board_Its_Benefits\"><\/span>Multifunctional Push-Up Board &amp; Its Benefits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The multifunctional push-up board offers a variety of <strong>benefits for athletes across all categories.<\/strong> Why should you get one for home use?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ideal for any home gym<\/h3>\n\n\n\n<p>You&#8217;ll appreciate a push-up board if you mainly work out at home and want to add variety to your upper body training. You can use it for <strong>performing different push-up variations<\/strong> targeting the chest, shoulders, or triceps. Likewise, you can also attach expanders to it, which are useful for<strong> bicep curls and other upper body exercises.<\/strong> All of this makes it a practical tool that will find its place in any home gym.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Suitable for both beginners and advanced athletes<\/h3>\n\n\n\n<p>You don&#8217;t need to be a push-up expert to train with this tool.<strong> It&#8217;s suitable even for beginners.<\/strong> The colour-coded lines help place your hands at the correct angles, allowing you to fully focus on performing the exercises correctly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>If you&#8217;re just starting out, begin with knee push-ups,<\/strong> as they are easier and don&#8217;t require as much strength. Gradually increase the number of repetitions, and once you can do around 10 knee push-ups, try transitioning to the standard push-up. Continue to increase the number of repetitions as you get stronger, but always prioritize maintaining proper form over the quantity of push-ups performed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg\" alt=\"Multifunctional push-up board &amp; its benefits\" class=\"wp-image-578545\" title=\"Multifunctional push-up board &amp; its benefits\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Helps develop strong arms and a powerful upper body<\/h3>\n\n\n\n<p>With this tool, you can incorporate entirely new push-up variations into your workout. This gives your body a <strong>fresh stimulus for strength and growth.<\/strong> You\u2019ll target the <strong>traps, shoulders, arms, and chest muscles<\/strong> specifically. Push-ups also engage your <strong>core, back, and spinal erectors.<\/strong> The multifunctional push-up board proves that you can achieve a quality strength workout even at home. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Gentle on the wrists<\/h3>\n\n\n\n<p>When exercising with the multifunctional push-up board, you&#8217;ll be leaning on the handles, which helps keep your wrists from bending too much and maintains a more natural position. Additionally, there won&#8217;t be as much pressure on your wrists compared to exercising on the ground. This makes it a <strong>gentler and safer option,<\/strong> especially for people who have wrist issues.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Compact and portable<\/h3>\n\n\n\n<p>The multifunctional push-up board is compact and <strong>won&#8217;t occupy much space in your home.<\/strong> When you&#8217;re not using it, you can conveniently store it in a closet, under the bed, or with your other <a href=\"https:\/\/gymbeam.com\/home-workout\">workout gear<\/a>. Plus, it&#8217;s lightweight, making it easy to transport. You can take it with you to a&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-exercising-at-a-street-workout-park\/\">street workout park<\/a> or anywhere else you prefer to exercise.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg\" alt=\"How to exercise with a push-up board?\" class=\"wp-image-578565\" title=\"How to exercise with a push-up board?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">How to use a multifunctional push-up board?<\/h3>\n\n\n\n<p>Place the push-up board on a flat surface. Then, take the <strong>handles and insert them into the positions according to the lines of a specific exercise.<\/strong> Ensure they are in the same position on both sides. Additionally, you can attach <strong>2 rubber expanders<\/strong> included in the package. They have carabiners at the ends, which you attach to one of the 4 metal rings on the board. When exercising with the expanders, secure the board with your feet to keep it stable during the workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When placing the handles, you can also follow the colour-coded chart of positions according to the targeted muscle group.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Colour-coded position<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Primary targeted muscle group<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Red<\/td><td class=\"has-text-align-center\" data-align=\"center\">Shoulders<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Blue<\/td><td class=\"has-text-align-center\" data-align=\"center\">Chest<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Green<\/td><td class=\"has-text-align-center\" data-align=\"center\">Triceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Yellow<\/td><td class=\"has-text-align-center\" data-align=\"center\">Traps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Structure_a_Workout_With_a_Multifunctional_Push-Up_Board\"><\/span>How to Structure a Workout With a Multifunctional Push-Up Board?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Below you&#8217;ll find exercises for<strong> shoulders, chest, triceps, and biceps.<\/strong> You can choose the ones that best fit into your training plan. Feel free to include them when working on other muscle groups, or use them to create a standalone workout. Consistency is key to achieving results, so aim to perform these exercises regularly, <strong>ideally 2-3 times a week.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Perform 6-12 repetitions of each exercise in 3-4 sets.<\/strong> Start with a lower amount of repetitions and sets and gradually increase the number as you get stronger. For exercises with the expanders, you can even do up to 20 repetitions comfortably.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to exercise systematically at home, our article \u201c<strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\">How To Create a Proper Training Program for Home Workouts?<\/a><\/strong>\u201d will help you with that.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"78697,29118,36316,40168,48835,36304,51082,29117,32659,65629,77725\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Exercises_With_a_Multifunctional_Push-Up_Board\"><\/span>7 Exercises With a Multifunctional Push-Up Board<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>First, prepare the <a href=\"https:\/\/gymbeam.com\/multifunctional-push-up-board-gymbeam.html\">multifunctional push-up board<\/a>. If you opt for simpler variations of push-ups (on your knees), it may also be helpful to have a <a href=\"https:\/\/gymbeam.com\/towels\">towel<\/a> or <a href=\"https:\/\/gymbeam.com\/exercise-mats\">exercise mat<\/a> handy. Just like <strong>before any workout, warm up lightly,<\/strong> perhaps by running in place or skipping <a href=\"https:\/\/gymbeam.com\/skipping-ropes\">rope<\/a>. Afterwards, mobilize your entire body, focusing especially on your <strong>shoulders, arms, wrists, and back.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Triceps Push-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position<\/strong>: Insert one end of the handle into the upper green-blue hole and the other end diagonally into the lower yellow-blue hole. Then, grip the handles, kneel on the ground, and transition into a plank position with arms extended. Engage your core.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you perform a push-up, aiming to bring your chest close to the push-up board at the bottom position. Keep your upper arms and elbows close to your body during the lower phase of the push-up. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_14-ezgif.com-optimize.gif\" alt=\"Triceps push-ups using the multifunctional push-up board\" class=\"wp-image-578661\" title=\"Triceps push-ups using the multifunctional push-up board\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Shoulder Push-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Insert the handles into the holes along the red line. Then, grip the handles, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you perform a push-up, aiming to bring your chest close to the push-up board at the bottom position. Keep your upper arms and elbows close to your body during the lower phase of the push-up. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9.gif\" alt=\"Shoulder push-ups using the multifunctional push-up board\" class=\"wp-image-578581\" title=\"Shoulder push-ups using the multifunctional push-up board\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Chest Push-Ups I<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Insert the handles into the holes along the vertical blue line. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_12-ezgif.com-optimize.gif\" alt=\"Chest push-ups using the multifunctional push-up board\" class=\"wp-image-578629\" title=\"Chest push-ups using the multifunctional push-up board\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Other variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Chest Push-Ups II<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Insert the handles into the holes along the diagonal blue line. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_13-ezgif.com-optimize-1.gif\" alt=\"Upper chest push-ups using the multifunctional push-up board\" class=\"wp-image-578645\" title=\"Upper chest push-ups using the multifunctional push-up board\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">b. Chest Push-Ups III<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Insert the handles into the holes along the parallel blue line. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_11-ezgif.com-optimize.gif\" alt=\"Chest push-ups using the multifunctional push-up board\" class=\"wp-image-578613\" title=\"Chest push-ups using the multifunctional push-up board\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Trapezius Push-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Insert the handles into the holes along the yellow line closer to the centre of the board. Then, grip the handles with both hands, kneel on the ground, and transition into a plank position with your arms extended. Engage your core.<\/li>\n\n\n\n<li><strong>Execution<\/strong>: Inhale as you perform a push-up, aiming to bring your chest close to the push-up board in the bottom position. Exhale as you push away from the board, returning to the starting position. Follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the back (especially in the lower back), unstable shoulder blades, and elbows flaring away from the body.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9-ezgif.com-optimize-1.gif\" alt=\"Trapezius push-ups using the multifunctional push-up board\" class=\"wp-image-578597\" title=\"Trapezius push-ups using the multifunctional push-up board\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Biceps Curls<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Attach the rubber expanders to the metal rings on the board using the provided carabiners. Stand upright with the tips of your toes on the board. Grip both handles of the expanders, straighten up, and engage your shoulders. Palms should face forward. Keep your back in a natural curve, head in line with your spine, and shoulders pulled down away from your ears.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Exhale as you contract your biceps to simultaneously bring both palms towards your shoulders. Inhale as you return your arms to the starting position, and repeat the movement. Keep your elbows close to your body in approximately the same position throughout.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, elbows too far from the body, uncontrolled movement, and arching the back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_15-ezgif.com-optimize.gif\" alt=\"Biceps curls using the expanders\" class=\"wp-image-578677\" title=\"Biceps curls using the expanders\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Forward Arm Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Attach the rubber expanders to the metal rings on the board using the provided carabiners. Stand upright with the tips of your toes on the board. Grip the handles of the expanders with both hands extended so that your palms face your body. Keep your back in a natural curve, head in line with your spine, and shoulders pulled down away from your ears.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Exhale as you activate the muscles of your upper limbs and extend them forward. Aim to bring your elbows up to the height of your shoulders. Then, inhale as you carefully return to the starting position and follow up with another repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, uncontrolled movement, arching the back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_16-ezgif.com-optimize.gif\" alt=\"Forward arm raises using the expanders\" class=\"wp-image-578693\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Push Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Attach the rubber expanders to the metal rings on the board using the provided carabiners. Stand upright with the tips of your toes on the board. Grip the handles of the expanders behind your body and thread them over your shoulders. Keep your arms bent at the elbows, holding them roughly at shoulder height. Palms should be facing forward. Keep your back in a natural curve, head in line with your spine, and keep your shoulders pulled down away from your ears.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Exhale as you activate the muscles of your upper limbs and raise your arms. Then, inhale as you smoothly return to the starting position and follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, uncontrolled movement, lifting shoulders, arching the back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_17-ezgif.com-optimize.gif\" alt=\"Push press using the expanders\" class=\"wp-image-578709\" title=\"Push press using the expanders\"\/><\/figure>\n<\/div>\n\n\n<p>If you&#8217;re also interested in other exercises with resistance bands, you can find them in the article: <a href=\"https:\/\/gymbeam.com\/blog\/33-exercises-with-resistance-band-which-you-can-anywhere\/\"><strong>30 Full-Body Resistance Band Exercises<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_To_Go_From_Here\"><\/span>Where To Go From Here?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re looking for chest exercises with normal resistance, you can find them in the article: <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-chest-muscles\/\"><strong>7 Best Chest Exercises<\/strong><\/a><\/li>\n\n\n\n<li>You can also exercise your shoulders according to the article: <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\"><strong>9 Best Shoulder Exercises<\/strong><\/a><\/li>\n\n\n\n<li>You can enhance your arm workouts with \u201c<a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/\"><strong>10 Best Triceps Exercises<\/strong><\/a>\u201d and \u201c<a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/\"><strong>8 Best Biceps Exercises<\/strong><\/a>\u201d.<\/li>\n\n\n\n<li>Try your hand at an upper body workout with the adjustable set of bench press resistance bands, according to the article: <a href=\"https:\/\/gymbeam.com\/blog\/top-12-upper-body-exercises-with-the-adjustable-set-of-bench-press-resistance-bands\/\"><strong>Top 12 Upper Body Exercises With the Adjustable Set of Bench Press Resistance Bands<\/strong><\/a><\/li>\n\n\n\n<li>You can also get a complete upper body workout on a pull-up bar. Find inspiration for it in the article: <a href=\"https:\/\/gymbeam.com\/blog\/11-resistance-band-exercises-on-the-pull-up-bar-for-strong-arms-back-and-core\/\"><strong>11 Resistance Band Exercises on the Pull-up Bar for Strong Arms, Back and Core<\/strong><\/a><\/li>\n\n\n\n<li>If your goal is muscle growth, don&#8217;t miss the article: <a href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\"><strong>10 Nutrition and Training Tips for Maximum Muscle Growth<\/strong><\/a><\/li>\n\n\n\n<li>If you&#8217;re interested in creating a meal plan tailored to your goals, you&#8217;ll find everything in the article: <a href=\"https:\/\/gymbeam.com\/blog\/tailored-meal-plan-complete-guide-on-planning-your-diet-based-on-calories-and-macros\/\"><strong>Tailored Meal Plan: Complete Guide on Planning Your Diet Based on Calories and Macros<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Takeaways\"><\/span>What Are the Main Takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The multifunctional push-up board is a <strong>practical fitness tool<\/strong> designed for training the upper body. It features colour-coded lines with holes for inserting handles, allowing you to place them in different positions. You can choose these positions based on whether you want to focus on <strong>strengthening the chest, traps, or triceps.<\/strong> This versatility enables you to perform <strong>a whole array of push-up variations.<\/strong> Additionally, you can incorporate exercises with expanders for biceps and shoulders. With this tool, you can create a<strong> comprehensive upper body workout routine that you can manage even at home.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? If so, feel free to share it with your friends and inspire them with ideas for a workout using the multifunctional push-up board.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Multifunctional push-up board is a fitness tool to strengthen the entire upper body. Learn how to use it for shoulders, traps, chest, and triceps push-ups.<\/p>\n","protected":false},"author":129,"featured_media":578521,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6401,7097,6485,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-579267","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercises","9":"tag-fitness-accessories","10":"tag-home-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Work Out With a Multifunctional Push-Up Board? 7 Best Upper Body Exercises - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to work out with a multifunctional push-up board? 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