DIY Shena

Shena push-up board – The number one tool for calisthenics & Persian Yoga

Making a Shena board is a relatively simple process. It’s basically a 730 mm tall, 65 mm wide and 30 mm thick wooden board that has two legs or stands that are 100 mm tall.

You will need to cut the leg pieces at 45 degree angle to create a roof to glue on the timber onto the legs. The length of the roof/top should be equal to the width of the board.

Now measure 115 mm (4.5”) from either end of the board and simply either glue or nail the legs onto the board.

I recommend attaching a cut out of rubber onto the bottom surface of the legs to increase friction on slippery surfaces. Simple glue or staple onto the bottom surface of the legs.

You can sand down the sharp edges and even paint or decorate it.

If you do this please feel free to share photos of the outcome with me.

Why use the Shena?

Ever wondered why not just do the push-ups on the ground?

The Shena; Allows you to go deeper into the movements and stretches and fosters a greater range of motion, i.e. more effective exercises.

Provides better support for; and reduces the tension on your wrists, i.e. your wrist is not bent at a ~90 degree angle with all your weight on it.

Provides a stable platform for doing push up exercises on almost any surface; sand, gravel, grass, concrete, etc.

Enables you to perform more advanced push up exercises.

Increases strength, mobility and flexibility of the wrist.

It’s more fun than doing ‘just the ol’ push ups.