Indo Board Push-Up Training: How to Use the Roller and FLOW Cushion

The push-up is one of the most fundamental upper body exercises out there. The Indo Board balance board version takes everything that's good about it and adds a layer of instability that changes the whole challenge. You can do it on the roller or the Indo FLOW Cushion — both work, both deliver, and we've got four videos below to show you exactly how it's done at every level.

Start Here: The Basics with Trainer Chris

Trainer Chris walks you through the foundation. He starts with just the board flat on the ground — no roller, no cushion — so you can get comfortable with hand position and body alignment before the instability comes into play. From there he shows you how to progress to the cushion, then the roller. This is the right place to start if you're new to the movement.

The Push-Up Plank with Kristina

Kristina breaks down the push-up plank level by level. It's a variation that demands serious core engagement on top of the upper body work — and the progression she lays out makes it accessible whether you're just getting started or ready to push the difficulty up.

On the Roller with Hitkbfit

Once you're comfortable on the cushion, the roller takes the instability to another level. Hitkbfit demonstrates push-ups on the roller — a real test of stability, control, and upper body strength working together. Watch the foot position and how they manage the roll throughout the movement.

Feet on the Board with Coach Robb Beams

Coach Robb Beams flips the setup entirely. Instead of placing his hands on the board, he puts his feet on the Rocker and FLOW Cushion and performs the push-up from there. It's a different challenge — one that loads the core and lower body stabilizers in a way the traditional setup doesn't. A solid option once the fundamentals are dialed.

The full push-up series — including more progressions from Chris and Kristina — is on our YouTube channel. And if you're ready to build your setup, shop the full Indo Board collection here.