Decathlon Push-up Board DBP03 by HMS: Training for Belly Fat at Home

Anyone balancing work, family and other commitments knows the issue: exercise often has to happen in the living room. Decathlon now offers a dedicated push-up and abdominal training board designed to challenge the upper body while tackling stubborn belly fat – all without a gym membership.

What Decathlon’s push-up board offers

At the heart of the range is the HMS DBP03 multifunctional push-up board, available from Decathlon. It is aimed at anyone wanting an effective home workout without turning their living room into a full gym.

The board brings together three functions in one piece of equipment:

• A stable exercise platform for forearm and full-body planks, plus abdominal exercises
• Moveable push-up handles with colour-coded positions for different muscle groups
• A built-in repetition counter with an optical sensor for accurate tracking

An optical proximity sensor detects every correctly performed downward movement and counts it automatically. Your repetitions appear on a small display, which is useful if you do not want to keep count in your head as well.

“One piece of equipment that combines planks, push-ups and abdominal training – while automatically counting every repetition.”

Upper-body training at home with the DBP03 push-up board

The DBP03 is primarily designed for a complete upper-body workout. Colour markings on the board indicate where to insert the handles to place greater emphasis on particular muscle areas.

Colour codes for different muscle groups

By changing the handle positions, you can target different areas more directly:

• Chest – a classic, slightly wider push-up position
• Shoulders – handles placed further forward and closer together
• Triceps – handles positioned close together near the torso
• Back – a varied handle placement combined with a slightly altered body position

The large board includes foam pads for greater comfort and stability, particularly during planks or supported abdominal exercises. This helps prevent slipping once you start to sweat.

Suitable for everyday use and different fitness levels

The board has a non-slip surface, foam-covered handles and a base designed to stay in place throughout your workout. That also makes it appealing to people who may feel less confident when exercising.

Another advantage is that both beginners and advanced users can benefit. If you are just starting out, begin with elevated push-ups – for example, with your feet on the floor and hands on the board – and short planks. More experienced users can increase the pace, extend hold times or combine several exercises into short workouts.

“From your first knee push-ups to intense plank intervals: the intensity is easy to adjust.”

How to use the push-up board correctly

Although its operation may initially look technical, using it is straightforward in practice.

Step-by-step guide to push-ups

1. Insert the handles: Choose the colour markings for the muscle group you want to train, then place the handles in the corresponding holes.
2. Get into position: Put your hands on the handles, straighten your arms and keep your shoulders above your wrists. Your body should form a straight line from heels to head.
3. Perform the movement: Bend your arms and lower your upper body in a controlled manner until your chest approaches the board.
4. Push back up: Drive back up to full extension – the sensor detects the movement and records one repetition.

If you cannot yet complete many push-ups, start with knee push-ups or place your hands slightly higher to reduce the load.

Strengthen your abs and core with planks

Alongside conventional push-ups, the board is especially suitable for an intensive core workout:

• Forearm plank: Place your forearms on the padded surface, position your elbows below your shoulders, extend your legs, brace your abs and glutes, and keep your back straight.
• High plank: Place your hands rather than your forearms on the board, keep your arms straight and maintain a straight body line.
• Alternating planks: Move alternately from a forearm plank into a high plank and back again – this also challenges the shoulders and triceps.

Holding planks regularly strengthens not only the visible abdominal muscles but the entire core. These muscles stabilise the body in day-to-day life and can help the stomach appear firmer.

Does the board really help with belly fat?

Advertising often promises rapid results, but reality is more honest. Even an intelligent piece of exercise equipment will not make belly fat disappear overnight.

What the board can do is increase calorie expenditure, build muscle in the upper body and core, and encourage a more upright posture. Muscle uses more energy than fat tissue, so the body may burn more calories over time – even while at rest.

For noticeable changes around the waist, however, the combination of exercise and nutrition is what matters most. Those who use the board two to four times per week, eat more consciously and increase everyday movement – taking the stairs instead of the lift or walking short distances – have a significantly better chance of reducing belly fat.

“No piece of equipment in the world ‘melts’ fat on its own – but a smart tool can make getting started easier and keep motivation high.”

Who is the HMS DBP03 board worth considering for?

The equipment is particularly suitable for people who:

• want to train their upper body and core in a structured way at home;
• do not want to pay for a gym membership;
• want to improve or increase their push-up ability;
• like seeing the progress they are making – thanks to the repetition counter;
• have limited space for fitness equipment.

At around €54 (according to the product information), the board costs considerably less than an annual gym contract. It can be stored flat, for instance under a bed or behind a sofa.

How to build a short home programme with the board

For anyone who prefers structure, a brief basic programme can fit into everyday life while still providing a challenge.

Sample workout for three days per week

• Day 1 – Chest and abdominal focus
  3 sets of 8–12 push-ups (chest position, with rests)
  3 sets of forearm planks for 20–40 seconds
• Day 2 – Shoulder and triceps focus
  3 sets of 8–10 push-ups in the shoulder position
  3 sets of 8–10 close-grip push-ups for the triceps (on your knees if necessary)
• Day 3 – Core day
  4 rounds of alternating planks (30 seconds of work, 30 seconds of rest)
  2–3 sets of side planks without the board to activate the side core muscles

As you progress, increase the number of repetitions and hold times, or reduce the rests. Proper technique remains essential – only then will your muscles and joints genuinely benefit.

What many people misunderstand about abdominal training

Many people commit to endless sit-ups, then wonder why their midsection still feels soft. Traditional crunches do strengthen the front abdominal muscles, but they often neglect the deeper muscles that are particularly important for a firmer silhouette.

The board places more emphasis on functional supported training. Planks, push-ups and dynamic variations work not only the abs but also the back, shoulders and glutes. The body works as a unit, which raises calorie expenditure and produces noticeable everyday benefits – when lifting, carrying or sitting for long periods, for example.

Combining this with modest dietary changes – fewer highly processed foods, more protein and vegetables, and enough water – creates conditions in which the body is more likely to reduce excess fat stores.

Risks, advice and useful additions

Anyone with shoulder or wrist problems should ease into push-ups on the board gradually. The following can help:

• a thorough warm-up, including joint circles and gentle mobility work;
• starting with knee push-ups or a higher grip position;
• deliberately slow movements instead of jerky repetitions.

Alongside training on the board, a short walk after meals or a brief cardio session is worthwhile: brisk walking, easy jogging or cycling. This increases overall energy expenditure and supports the effects of strength training.

Anyone who trains consistently with the DBP03 for two to three months is likely to notice more than simply a visual change. Many people report improved body tension, better posture and feeling more stable and powerful in everyday life – with a flatter stomach often being the welcome side effect.