Intensify Pushups for Bigger Gains with a Max Pushup Board

Get the Most from Your Pushups with a Max Pushup Board

Pushups are one of the most effective bodyweight exercises for building upper body strength. Using a max pushup board can enhance pushups to take your strength, speed and endurance to the next level.

A max pushup board is a raised rotating platform that instability challenges help recruit more muscle fibers with each rep. This forces your body to work harder, increasing pushup intensity for bigger fitness gains.

While adding intensity, a max pushup board also reduces joint strain compared to standard floor pushups. The instability allows greater range of motion while lessening impact on your wrists, elbows and shoulders.

Benefits of Using a Max Pushup Board

Incorporating a max pushup board offers many performance and safety advantages:

• Builds more core, chest, shoulder and arm strength
• Enhances muscle activation and calorie burn
• Allows pushups at higher speeds for power
• Improves pushup capacity so you can do more reps
• Adds instability for greater muscle recruitment
• Reduces stress on joints, tendons and ligaments
• Rotates to enable a fuller range of motion

Muscles Worked by Pushup Boards

A max pushup board challenges muscles differently than floor pushups by introducing rotational and balance elements. Primary muscles engaged include:

• Pectoralis major (chest)
• Anterior deltoids (front shoulders)
• Triceps
• Serratus anterior
• Core muscles

The instability forces you to utilize more stabilizer muscles throughout the shoulders, arms and torso. This leads to greater overall body strengthening.

Types of Max Pushup Boards

Companies offer various max pushup board models featuring unique rotation and balance systems:

• Rotalign Boards: Dual-axis rotation targets stabilizer muscles
• Gyroscopic Boards: Responds to micro body adjustments
• Pivot Disc Boards: Rotates freely for max instability
• Versa Boards: Multiple rotation angles to customize

Higher-end brands also provide electronic tracking of reps, speed and power metrics via Bluetooth connectivity and companion phone apps.

Using a Max Pushup Board for an Effective Workout

While simple in concept, perfecting form and technique on an unstable max pushup board takes practice. Follow these tips to safely maximize your pushup performance.

Assume Proper Pushup Positioning

Before placing hands on the board, first get into an effective pushup starting position:

• Place feet hip-width apart
• Engage core muscles
• Keep back straight and align head with spine
• Bend elbows at 45 degree angles
• Hands slightly wider than shoulder-width

Find Your Balance

Carefully position your hands in the center of the board. The first challenge is finding balance on the unstable surface without tipping side-to-side or front-to-back. Shift weight gradually until centered.

Maintain Full Body Tension

Once balanced, focus on keeping muscles tense throughout the body - engaged glutes, contracted abs, tight core and lats. This stabilization is crucial when balancing on an unsteady platform.

Control Your Range of Motion

Beginners should limit range of motion, only lowering until elbows reach 90-degree angles to prevent board rotation they can't handle. As strength improves, gradually increase depth for fuller pushup range of motion.

Keep Proper Alignment

On max pushup boards, the natural tendency is letting hips sag or rotate. Concentrate on not compromising alignment as you perform reps. Proper form maximizes gains and reduces injury risk.

Try Varied Hand Positions

Placing hands closer together near the center or wider toward the edges changes the rotational axis and stability demands. Experiment to keep your body adapting in new ways.

Work at Different Speeds

Perform slow, controlled eccentric movements lowering down for muscle strength - then explosive, powerful concentric pushes. Quicker pace increases intensity for more ripped physique results.

Max Pushup Board Exercises and Routines

Master basic pushup board technique, then incorporate more challenging exercises using these movements and routines.

Pushup Board Variations

Hit muscles from fresh angles by tweaking hand placement, grip and motion patterns:

• Archer Pushups: One arm does more work than other
• Diamond Pushups: Hands in diamond shape works triceps more
• Side-to-Side Pushups: Shift weight left to right with each rep
• One-Arm Pushups: Ultimate instability test with one hand assisting

Pushup Board Circuits

Combine pushup board moves with other bodyweight exercises in high-intensity circuit routines:

• 10 pushup board reps + 10 bodyweight squats
• 15 second max speed pushups + 10 lunges per leg
• 5 decline pushups + 5 incline pushups

Pushup Board Pyramids

Ramp up intensity through "pyramid" progressions, gradually increasing and decreasing reps:

• 1 Pushup + 2 Pushups + 3 Pushups + 4 Pushups + 5 Pushups + 4 Pushups + 3 Pushups + 2 Pushups + 1 Pushup

Beginner Tips for Using a Pushup Board

If new to exercise, overweight or have existing injuries, take things slowly when first attempting max pushup boards:

• Consult a physician before starting any new workout program
• Master standard floor pushups before using a board
• Start with basic knee pushups to develop core strength
• Limit sessions to 10-15 minutes until body adapts

Gradually increase duration and intensity over several weeks as muscles strengthen. Be sure to listen to your body and don't push too hard too quickly.

Adding Max Pushup Boards to Your Routine

Incorporate pushup board training into your regular home workout schedule 2-3 times per week, allowing rest days for muscular recovery.

Be sure to also train complementary muscle groups like back, legs and core for balanced fitness. Combine smart nutrition and proper rest for energy to fuel high-intensity training.

Consider tracking vital metrics like reps, power and strength gains using board features or fitness wearables. This data helps quantify progress so you can fine-tune workouts to accomplish goals faster.

With consistency using good form and effort, rotating max pushup boards into your plans will spark impressive upper body results and expanded cardiovascular capacity.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.