Goodbye belly fat: This Decathlon device turns your living room into a gym.

Juggling work, family and day-to-day commitments often leaves only one realistic place to train: the living room. Decathlon now sells a dedicated push-up and ab trainer planche designed to challenge the upper body while also targeting those stubborn pads of fat around the waistline - without paying for a gym membership.

What’s behind Decathlon’s push-up planche: the DBP03 by HMS

At the heart of the offer is the multifunctional push-up planche DBP03 from HMS, available at Decathlon. It’s aimed at anyone who wants to train effectively at home without filling the room with half a gym’s worth of kit.

The planche brings three functions together in a single piece of equipment:

• A stable training board for forearm planks, full-body planks and ab-focused support work
  
• Sliding push-up handles with colour markings to shift emphasis onto different muscle groups
  
• An integrated repetition counter with an optical sensor for accurate tracking

An optical proximity sensor detects each clean downward movement and counts it automatically. Your repetitions appear on a small display - handy when you’d rather focus on form than keep a running tally in your head.

One board that combines planks, push-ups and ab training - and automatically counts every repetition.

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

The DBP03 is built around a full upper-body workout. The coloured markings on the board show where to place the handles so you can prioritise specific muscles.

Colour codes for different muscle groups

Depending on where you position the handles, you can deliberately shift the load:

• Chest - a classic, slightly wider push-up stance
  
• Shoulders - set further forwards and narrower
  
• Triceps - handles close together, elbows kept near the body
  
• Back - a varied handle position paired with a subtly adjusted body angle

The large board includes foam padding to add comfort and stability, particularly during planks or ab work in a support position. It also helps you stay planted when you start to sweat.

Practical for everyday use - suitable for different fitness levels

The planche surface is non-slip, the handles are wrapped in foam, and the base is designed not to slide around during training. That makes it appealing for anyone who feels a bit unsure when exercising.

A key advantage is how easily it scales. Beginners can start with elevated push-ups (feet on the floor, hands on the planche) and shorter plank holds. More experienced users can increase the pace, extend time under tension, or link movements into compact mini-workouts.

From your first knee push-ups to hard plank intervals: it’s easy to dial the intensity up or down.

How to use the push-up planche correctly

It may look technical at first glance, but in practice it’s straightforward.

Step-by-step: push-ups on the planche

1. Insert the handles: Pick the coloured markings for the muscle group you want to train and slot the handles into the matching holes.
   
2. Set your position: Place your hands on the handles, straighten your arms, stack shoulders over wrists, and keep a straight line from heels to head.
   
3. Lower under control: Bend your arms and bring your chest down towards the board in a controlled descent.
   
4. Press back up: Drive back to full extension - the sensor registers the movement and logs one repetition.

If full push-ups are still tough, begin with knee push-ups or keep the hands slightly elevated to reduce the load.

Strengthen abs and core with planks

Alongside standard push-ups, the planche is particularly useful for intense core training:

• Forearm plank: Rest forearms on the padded area, elbows under shoulders, legs straight, brace abs and glutes, and keep the back neutral.
  
• High plank: Hands on the board instead of forearms, arms straight, body aligned in one line.
  
• Switching planks: Alternate between forearm plank and high plank - adding extra demand on shoulders and triceps.

Holding planks regularly doesn’t only train the visible “six-pack” muscles; it develops the entire core. These muscles stabilise you in everyday life and can help the stomach look firmer over time.

Does the planche really help with belly fat?

Marketing loves quick transformations, but reality is more straightforward: even with smart equipment, belly fat doesn’t disappear overnight.

What the planche can do is raise your calorie burn, build muscle in the upper body and core, and support a more upright posture. Because muscle tissue uses more energy than fat tissue, you may burn more calories in the long run - even at rest.

For visible changes around the waist, the main driver is still the combination of training and nutrition. If you use the planche two to four times per week, eat more deliberately, and increase day-to-day movement (stairs instead of the lift, short journeys on foot), you’ll give yourself far better odds of reducing belly fat.

No device “melts” fat on its own - but a smart tool can make getting started easier and keep motivation high.

Who is the HMS DBP03 push-up planche for?

This piece of kit is especially relevant if you:

• want a structured way to train your upper body and core at home,
  
• don’t want to pay for a gym membership,
  
• want to improve and progress your push-up technique,
  
• like seeing measurable progress (thanks to the repetition counter),
  
• have limited space for fitness equipment.

At around €54 (roughly £45–£50, depending on exchange rates), the planche typically costs far less than a year-long gym contract. It also stores flat - for example, under a bed or behind the sofa.

Building a simple home routine with the DBP03 planche

If you prefer training with a plan, a short foundational routine can fit into busy weeks while still providing a challenge.

Sample workout: three days per week

• Day 1 - Chest and abs focus
  3 sets of 8–12 push-ups (chest position, with rest)
  3 sets of forearm planks, 20–40 seconds each

• Day 2 - Shoulders and triceps focus
  3 sets of 8–10 push-ups in the shoulder position
  3 sets of 8–10 close-grip triceps push-ups (use knees if needed)

• Day 3 - Core day
  4 rounds of switching planks (30 seconds work, 30 seconds rest)
  2–3 sets of side planks without the planche to activate the side core muscles

As you improve, increase repetitions and hold times or shorten rest periods. What matters most is controlled technique - that’s how the right muscles benefit and your joints stay happier.

What many people misunderstand about ab training

Many people commit to endless sit-ups and then wonder why the midsection still feels soft. Traditional crunch-style exercises strengthen the front of the abdomen, but they often neglect the deeper muscles that contribute most to a tighter-looking silhouette.

The planche pushes you towards functional support-based training instead. Planks, push-ups and dynamic variations work not just the abs, but also the back, shoulders and glutes. Your body has to operate as one unit, which can lift calorie expenditure and produce benefits you notice in everyday activities - lifting, carrying and even long periods of sitting.

If you pair this with small nutrition adjustments - fewer highly processed foods, more protein and vegetables, plus enough water - you create conditions where the body is more likely to reduce excess fat stores.

Risks, tips and useful additions

If you have shoulder or wrist issues, ease into push-ups on the planche gradually. Helpful approaches include:

• a thorough warm-up (gentle joint circles and light mobility work),
  
• starting with knee push-ups or a higher hand position,
  
• choosing slow, controlled reps rather than jerky movements.

To complement planche training, a short walk after meals or a small cardio session can help: brisk walking, light jogging or cycling. This increases overall energy use, supporting the effect of strength training.

It’s also worth thinking about where you place the board. A flat, stable floor and enough clearance for your hands and elbows make a real difference to comfort and confidence. If your flooring is slippery, a thin exercise mat underneath can improve grip without making the board unstable.

Finally, the built-in repetition counter is most useful when you actively use it: set a small target (for example, 30–60 total push-up reps across all sets) and aim to add 1–2 reps per week. That steady progression is often what keeps home training effective long after the initial enthusiasm fades.

Train consistently for two to three months with the DBP03 and you may notice more than just visual changes. Many people report greater full-body tension, improved posture, and the feeling of being more stable and stronger in daily life - with a flatter-looking stomach often arriving as a welcome side effect.