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Balance board exercises

Balance Board Upper Body Workouts

There are lots of ways to work your arms, shoulders, chest and back. Try these beginner and advanced variations.

  1. BeginnerAdvanced

    Upper body

    Regular Pushup

    1. Grip each end of the deck.
    2. Lower your chest toward the board with elbows at about 45°.
    3. Press up and keep the deck level the whole way.

    Watch for Flaring the elbows straight out to the sides.

    Advanced: full push-up from the toes.

  2. BeginnerAdvanced

    Upper body

    Narrow Grip Pushup

    1. Hands close together near the center of the deck.
    2. Elbows brush your ribs on the way down.
    3. Press up slowly. The narrow grip makes the board twitchier.

    Watch for Letting the board rock side to side.

    Advanced: from the toes, slower lowering.

  3. BeginnerAdvanced

    Upper body

    Inverted Pushup

    1. Feet on the deck, hands on the floor.
    2. Lower your chest toward the floor.
    3. Keep your feet steady on the board as you press up.

    Watch for Piking the hips high to make it easier.

    Advanced: full range with the board fully off the floor.

  4. BeginnerAdvanced

    Upper body

    Tricep Dips

    1. Sit with your hands on the floor behind you.
    2. Heels on the deck, hips lifted.
    3. Bend and straighten your elbows without letting the board slide.

    Watch for Shrugging your shoulders up to your ears.

    Advanced: straighter legs and a deeper dip.

  5. BeginnerAdvanced

    Upper body

    Shoulder Press

    1. Stand on the deck with weights at your shoulders.
    2. Press straight overhead without leaning back.
    3. Lower with control and keep the board level.

    Watch for Arching the low back as the weights go up.

    Advanced: heavier, or one arm at a time.