Push-up bars are often seen as a one-trick tool for just push-ups, but they’re capable of so much more! If you’re tired of doing the same old push-ups or you’re considering getting a pair but need more reasons to justify the purchase, this blog will give you plenty of options and benefits to motivate you.
Push-up bars are not only great for enhancing the traditional push-up but also for a variety of other exercises. Whether you’re a man or a woman, push-up bars can be used to target different muscles, improve strength, and add more variety to your workout routine. As someone who works in fitness, I prefer to have versatile equipment that doesn’t take up too much space—especially in my small apartment.
Why Use Push-Up Bars?
Before diving into the exercises, let’s look at a few key benefits of using push-up bars:
- Enhanced Range of Motion
Push-up bars create extra space for your chest and shoulder muscles to move through a fuller range, allowing you to engage them more effectively than traditional floor push-ups. - Less Wrist Strain
If wrist pain is an issue for you (like it is for me), push-up bars are a game-changer. They reduce the angle of your wrists, offering a more comfortable position and reducing discomfort during your workout. - Versatility
These bars provide multiple options for exercises that target your upper body, arms, and core. By simply changing the position of your hands, you can work different angles and engage muscles in new ways.
Push-Up Bar Workout
Incorporate these six exercises into your routine for a comprehensive upper body and core workout. Perform them on their own or as part of a circuit.
1. Wide-Grip Push-Up
Place the bars slightly wider than shoulder-width apart (horizontal or vertical) and assume a plank position. Lower your chest to the bars while squeezing your shoulder blades together, then push back up. Keep your head neutral and avoid dipping it towards the floor.
2. Close-Grip Push-Up
For this variation, turn the bars vertical and place them shoulder-width apart. With your palms facing inward, keep your elbows close to your sides as you lower and push up. This targets your triceps more intensely than the wide-grip push-up.
3. Mountain Climbers
Mountain climbers on push-up bars are an excellent cardio boost while engaging the core and arms. From a high plank position with the bars in close-grip, alternate pulling each knee toward your chest as fast as you can. Keep your core tight and your butt low for optimal form.
4. L-Sits
This challenging core exercise will target your abs, especially your lower core. Place the bars shoulder-width apart and sit between them with your legs extended. Push your body up and hold your legs straight out in front of you, keeping them a few inches off the ground. Hold for as long as you can while engaging your core.
5. Tricep Dips
For tricep dips, place the bars shoulder-width apart and sit with your feet out in front of you. Lower your body toward the ground, then push yourself back up, flexing your triceps. You can either keep your legs straight or bend them to make the movement more challenging.
6. Handstand Push-Ups
A more advanced exercise, handstand push-ups are a great way to challenge your upper body and core strength. Place the bars a few inches from a wall and kick up into a handstand position with your feet resting against the wall. Lower your body as far as you can before pressing back up. If this is too challenging, you can try a kipping push-up for added momentum.
Final Thoughts
Push-up bars are incredibly versatile and perfect for anyone looking to take their upper body and core workouts to the next level. Whether you’re just starting or are already a seasoned fitness enthusiast, incorporating these exercises into your routine will keep your workouts fresh and effective.
