Full‑Body Home Workout Using the Shena Push‑Up Board

In today’s busy world, building full‑body strength from the comfort of your home is more important than ever. The Shena Push-Up Board is a compact, versatile tool that improves upper body strength, core stability, and mobility. At The Great Indian Workout, our range of Shena boards brings ancient training methods into modern home fitness. Using this board, you can design a deep and effective full‑body workout.

What Is the Shena Push‑Up Board?

The Shena (also called the Push-Up Board or Parallettes) is a wooden board, usually handmade, that lets you perform push-ups with deeper hand positions. This makes regular push-ups a full-body strength workout.

The Shena is a traditional training tool that has been used by Indian Pehalwans and martial artists for centuries, according to The Great Indian Workout. 

Additional sources highlight that the board helps with wrist alignment and deeper range of motion and targets chest, shoulders, triceps, and core.

Why Use the Shena Board for a Full‑Body Home Workout?

• Greater range of motion: The board also helps with wrist alignment, increases your range of motion, and targets muscles like the chest, shoulders, triceps, and core.
• Improved wrist and joint alignment: Ergonomic design supports wrist health and allows safer push‑ups, especially for home use.
• Versatile hand positions = varied muscle focus: Wide grip, neutral grip, narrow grip—each shifts the focus to different muscle groups. 
• Compact and home‑friendly: No large gym setup required; fits well in a home environment. 

Designing Your Home Workout with the Shena Board

Here’s how to build a full‑body workout using the Shena board. We break it down into parts: warm‑up, main workout (upper body + core + lower body integration), and cool‑down.

Warm‑Up (5‑7 minutes)

• Light cardio: 1‑2 minutes (jumping jacks, high knees)
• Dynamic mobility: wrist circles, shoulder rolls, hip openers
• Hand placement prep: place hands on Shena board in neutral position, hold plank for 20–30 seconds to engage core & shoulders

Main Workout – using the Shena board

Upper Body Focus (Push‑up variations)

1. Standard Push‑Ups on Board (neutral grip): 3 sets × 8‑12 reps
2. Wide‑Grip Board Push‑Ups: 2 sets × 6‑10 reps (targets outer chest)
3. Narrow/Diamond Hand Placement: 2 sets × 6‑10 reps (triceps focus)
4. Core & Stability Integration
5. Plank with Hands on Board: 2 sets × 30–45 seconds
6. Board Rotational Push‑Up (hands on board, rotate into side plank): 2 sets × 5 each side
7. Lower Body/Full Body Finish
8. Shena Board Elevated Push‑Up + Knee‑Tuck: from push‑up position on board, after push‑up tuck knees towards chest—2 sets × 8 reps
9. Bodyweight Squats or Lunges (as active rest): 2 sets × 10 reps between sets of upper body work

Cool-Down (5 minutes)

• Shoulder stretch across chest
• Triceps stretch overhead
• Wrist flexor and extensor stretches
• Deep breathing and torso rotation

Progression Tips & Variations

Beginner: Use a board for elevated push‑ups (hands on board, feet on floor) to reduce load.

Intermediate: Use standard push‑ups with board placements, and incorporate holds and variations.

Advanced: Add explosive push‑ups (clap push‑ups on board), single‑leg or single‑arm variations, and transition into dips using board edges. Source info supports that the Shena board supports a wide variety of hand positions and levels. 

Tracking: Journal your sets, reps, hand positions, and how your wrists/shoulders feel. Progress, even small improvements, counts.

Rest: Give 48 hours between full upper body board sessions; incorporate mobility & lower‑body sessions on alternate days.

Safety & Smart‑Use Guidelines

• Ensure the board is on a flat, non‑slippery surface so it doesn’t shift under load.
• Maintain proper form: body in a straight line, core engaged, and avoid sagging hips or over‑arching lower back.
• Listen to your joints: If wrists or shoulders feel painful, adjust hand placement or transition to an elevated variant.
• Warm up wrists and shoulders specifically, because the board increases range of motion.
• Clean and maintain your board (wood surface) to prevent wear or slipping.

Why The Great Indian Workout’s Shena Board Stands Out

At The Great Indian Workout, we value authenticity, quality, and function. The Shena boards are carefully handcrafted, combining traditional Indian training methods with modern home fitness needs. Made from strong wood, they improve push-ups by allowing a greater range of motion, helping to build powerful upper body strength, wrist flexibility, and core stability.

By choosing this board, you gain a tool that’s both effective and rooted in a legacy of strength training.

Final Thoughts

If you are looking to build full‑body strength without big gym equipment, the Shena Push‑Up Board offers a smart, efficient path—especially for home workouts. From improved wrist alignment to enhanced core engagement and upper body strength, its hand‑placement versatility and compact design make it a standout.

Make it a regular part of your routine, train consistently (2‑3 times per week for upper body board sessions), and over time you’ll notice a stronger chest, shoulders, and triceps, a more stable core, and better wrist mobility. With The Great Indian Workout’s Shena board, you’re not just pushing up—you’re lifting your fitness to a new level.