Slideboards are best known for being a powerful tool to use to build lower body and
core strength while conditioning and building endurance, but they are also incredibly
effective when used to work out the upper body. UltraSlide slideboards allow for fun and
challenging variations on many traditional upper body exercise moves, and also make
possible some exercises you may never have tried. This list of five upper body
exercises using a slideboard will have the muscles in your arms, chest, back, shoulders,
and even your core burning. Consider incorporating these moves into your next
workout!
Several of these moves involve sliding your hands across a slide board. To get the most
out of these exercises, check out UltraSlide Slide Mitts for use on your hands.
Five Moves for a Total Upper Body Slideboard Workout
1. Slideboard Push-up with Overhead Reach
2. Arm Circles
3. Sliding Chest Fly
4. Spiderman Sliding Push-Ups
5. Alligator Drag Sliders
1. Sliding Push-up with Overhead Reach
This move adds a new twist on the push-ups you know and (maybe) love, challenging
many upper body muscles including your pectorals, deltoids, triceps, “wings” (or your
serratus anterior directly under the armpit), and your abdominals. With one hand on the
slideboard and the other off the board on the ground, carry out a standard push-up. As
you are lowering into the push-up, slide the hand on your slideboard up/overhead. Keep
your abdominals and core muscles engaged and avoid arching your back and allow the
shoulder blade on your sliding-hand slide to move in a small shrug. Allow the bulk of the
work to be done by the stable arm that has your hand on the ground. Complete your
desired number of repetitions before switching sides.
2. Arm Circles
Arm Circles are an effective exercise you can use to target your shoulders, biceps, and
triceps. Begin by getting into a plank position situated perpendicular to the slideboard,
i.e. with your hands on the board and your feet on the ground. In your plank position,
tighten your abdominal muscles as you move one hand in a circular motion, “drawing” a
round shape about one foot in diameter on the slideboard. Draw a clockwise circle
several times, followed by a counterclockwise circle several times before repeating with
your other hand.
3. Sliding Chest Fly
If you are a fan of traditional chest flies, you’ll be sure to like this variation! Slideboard
chest flies will help you to build a stronger upper body in a move much harder than the
standard flies that use dumbbells. Putting both hands onto the slideboard, get into a
push-up position. Simultaneously spread your elbows and hands as far apart as you are
comfortably able to while maintaining your form, with your back flat and core engaged.
Hold for a moment before returning your arms together to push yourself up. If you would
like to see if you can handle an even tougher version, try elevating your feet or placing a
weighted plate on your back.
4. Spiderman Sliding Push-Ups
This upper body move will have your upper body feeling so strong you might even feel
like a superhero! Another slideboard variation on traditional push-ups, the Spiderman
pushup also engages your core and will have you moving your whole body. To perform
this move, start with both hands and both feet on the slideboard, and position yourself
as if you are preparing to do a regular push-up. Lower yourself into the push-up and as
you do, slide one foot toward the elbow on its side, bringing your knee to your elbow.
Keep your back straight and try to keep your hips from shifting to the side. Alternate
sides or complete your reps on one side before switching to the other.
5. Alligator Drag Sliders
The Alligator Drag is a great move to torch the muscles in your core and your arms,
engaging your whole upper body. It is also excellent for improving your shoulder
stability. Placing both feet on your slideboard, assume a push-up position. Squeeze
your glutes and tighten your core. Keeping your arms straight as possible, crawl forward
using just your arms while dragging your legs behind you on the slideboard. Make sure
to only be carrying yourself forward using your arms in order to get the best upper body
burn from this move.
Few pieces of exercise equipment offer everything you need to exercise an entire group
of muscles, and slideboards are uniquely able to do so. Using a slideboard to perform
these five exercises will engage every important muscle in your upper body with one
effective and fun training tool. Try these slideboard moves as part of your next upper
body workout!
UltraSlide slideboards have benefited teams, athletes, fitness enthusiasts, and
rehabilitation patients worldwide for more than 25 years. Relied upon by professional
and collegiate strength and conditioning coaches, sports medicine professionals,
leaders in fitness, personal trainers, and home fitness enthusiasts, UltraSlide
slideboards provide fun and challenging lower-body workouts and are highly effective
functional training tools.
