The invention discloses a physical training instrument and a monitoring system thereof. The physical training instrument comprises an inclined reclining chair and a pushing rod, a support and a load frame are symmetrically arranged at positions, close to higher sides, of each of two sides of the reclining chair respectively, two ends of the pushing rod extend towards two sides respectively to penetrate the supports and the load frames in a matched manner, the pushing rod is a rectangular rod, columnar hand-holding portions are symmetrically arranged on the pushing rod, a rectangular hole is formed in each support, the pushing rod penetrates the rectangular holes, the horizontal width of each rectangular hole is identical with that of the pushing rod, a moving block sliding up and down is arranged in each load frame, the pushing rod penetrates the load frames and is positioned on the lower sides of the moving blocks, two ends of the lower side of each moving block are connected with one end of a load spring, and the other end of each load spring is fixed at the bottom of the corresponding load frame. By using the physical training instrument, lying and pushing training can be completed independently; the monitoring system which is professional is provided, so that training condition of each sportsman can be observed and evaluated visually and specific training schemes can be formulated.