SmartPush™ — Complete Guide to the Smart Push-up Board
SmartPush™ — Complete Smart Push-Up Board Guide
Guide to the 4 colored zones, 12 positions, and 4-week program to sculpt your entire upper body at home.
The SmartPush™ is an intelligent push-up board with an LCD counter, 4 colored zones, and 12 different positions. Each color targets a specific muscle group — chest, shoulders, back, or triceps. Foldable to 32 cm, it supports up to 150 kg. This guide explains how to use all its positions for a complete upper body workout.
Guide to the 4 Colored Zones
Wide & Powerful
Hands in a wide position in the blue zone, fingers pointing outwards. Targets the outer pectorals to develop chest width. This is the classic wide push-up position.
Rounded & Defined
Hands in a forward position in the red zone, fingers pointing forward. Shifts the work to the anterior deltoid. Perfect for rounded shoulders without dumbbells.
Rhomboids & Trapezius
Hands in a rear position in the yellow zone, fingers pointing backward. Activates back muscles during the upward movement. Excellent for posture and muscle balance.
Defined Arms
Hands in a narrow position in the green zone, elbows tucked close to the body. Perfectly isolates the triceps. The most challenging position on the SmartPush™.
Perfect Push-Up Technique
Starting position
Perfect plank position: straight back, aligned hips, contracted abs. Arms extended but elbows not locked. Choose the colored zone according to the targeted muscle.
The descent — 2 to 3 seconds
Descend slowly until 2-3 cm from the ground. Elbows at 45° for pectorals, tucked in for triceps. Inhale during the descent. Never hold your breath.
The ascent — Contract at the top
Push up in a controlled manner. Exhale during the ascent. Contract the targeted muscles strongly for 1 second at the top before descending again — this contraction doubles the effectiveness.
SmartPush™ 4-Week Program
Week 1 — Discovery (3x per week)
• Blue zone (chest): 3 x 8 repetitions
• Green zone (triceps): 3 x 6 repetitions
• Rest: 90 seconds — Focus: technique for each zone
Week 2 — Progression (3x per week)
• Blue zone: 3 x 12 repetitions
• Red zone (shoulders): 3 x 10 repetitions
• Green zone: 3 x 8 repetitions — Rest: 75 seconds
Week 3 — Intensification (4x per week)
• 4-zone circuit: 10 repetitions per zone, chained
• 3 rounds of the circuit — Rest: 60 seconds between rounds
Week 4 — Performance (4x per week)
• 4-zone circuit: 15 repetitions per zone
• 4 rounds of the circuit + yellow zone 3 x 10
• Rest: 45 seconds between rounds
Discover SmartPush™
12-position push-up board with LCD counter — the entire upper body at home.
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