What is a push-up bar?
Push-up bars are simple but highly effective workout tools . They're essentially handles that lift your arms up during push-ups, allowing for a wider range of motion, activating your chest and shoulder muscles.
Unlike regular push-ups, push-up bars put less strain on the wrists and can be used for a variety of exercises beyond standard push-ups.
A study published in the Journal of Physical Therapy Science found that varying the thickness of push-up bars can make exercises more effective.
Push-up bar exercises are easy to do at home
Standard push-ups
- Place your hands on the push-up bar, making sure they are directly below your shoulders. Your body should form a straight line from head to heels.
- Bend your elbows and lower your body to the ground, keeping your elbows close to your body. Lower, creating a 90-degree angle at the elbow.
- Push through palms to return to starting position, straightening arms (avoid locking elbows).
Wide arm push-ups
- Place your hands on the push-up bar wider than your shoulders. Your body should form a straight line from head to heels.
- Bend your elbows and lower your body to the ground. Keep your elbows pointed outward. Lower your body until your chest almost touches the ground.
- Push through palms to return to starting position, straightening arms (avoid locking elbows).
Close arm push-ups
- Place your hands close together on the bar, and lower your body until your chest almost touches the bar. Your body should form a straight line from head to heels.
- Bend your elbows and lower your body to the ground, keeping your elbows close to your body, as low as possible.
- Push through palms to return to starting position, straightening arms (avoid locking elbows).
Incline push-ups
- Place your feet on the ground and your hands on a push-up bar elevated on a stable surface like a bench.
- Bend your elbows and lower your body to the ground, keeping your elbows close to your body. Go as low as possible to make you feel most comfortable.
Do push-ups slowly
- Place your feet on the push-up bar with your hands on the ground.
- Bend your elbows and lower your body to the ground while keeping your elbows close to your body, lowering your body as low as you can.
- Push firmly with your palms to return to the starting position.
