Push Up Bars - The Perks And Top Exercises

Pushups are the most basic strength training workouts, and they are surely the fastest and most effective fitness exercises ever. To harden your chest muscles and various other upper body parts, you can perform push-ups.

To get the most out of this amazing workout, pushup stands also known as push-up bars are an excellent way. They not only boost the effects of push-ups but also provide the best way to train your muscles with the least impact on the joints.

In this blog, you will learn everything you need to know about push-ups and push-ups stands. So, without any delay, let’s get started!

Push-Ups can be Anywhere

One of the best advantages of push-ups is that they can be performed anywhere. Also, push-ups are effective without push-up grips. When performing push-ups it is primarily the chest and arm muscles that are trained. Also, the full shoulder musculature, specifically the front section, is involved. Many people do not notice that, because you need to tense the entire body when performing push-ups, and have to hold this tension during the workout. Therefore, in a sense, push-ups form a full-body workout.

Things Need to be Avoided

Most people do not uneasy their bodies properly, as a consequence their arms are unstable, and their hips sag while they are performing the exercise. You will be placing a lot of strain on your wrist if you do not have adequate energy in your arms and chest. This can give rise to pain. Thus, using push-up stands is an ideal solution.

If you wish to perform a maximum number of repetitions, in the shortest time, you do not need to lower the body completely. Thus, for each push-up, you do not use the complete ROM (range of motion).

Doing the Workout Rightly

Even though you use push-up grips or not, they should be performed as follows:

Come down on your knees and uphold your weight on your hands.
Your hands should be level with your chest in the initial position.
Then, support your weight on the tips of your toes after stretching your legs out backward. At this position, you need to lower your body towards the floor.
Use your arms to push yourself upwards again, when your nose is almost on the floor, or the initial position

Perks of Push-Up Bars

Mild on the wrists

When performing push-ups because of the intense backward bending of the wrists and the related strain on the tendons and ligaments, joint pain can happen quickly. In this instance, push-up grips are perfect. During training, they make sure that the wrists remain in an ergonomic position.

Provides a high level of comfort

As mentioned before push-ups can be done anywhere, but various surfaces such as rough surfaces can limit the training comfort and even result in skin or hand injuries. Push-up stands are THE solution to this problem! You can easily take this handy fitness gear anywhere.

Maintain your grip

Push-up bars offer you great grip on the surface, specifically on tiles, parquet, and laminate. On such floors, sweaty hands can easily slip, which can lead to an indefinite motion. While, push-up bars with an anti-slip underside enable you to focus all your attention on your workout.

For a more effective workout

Another great perk of push-up bars is the prolonged range of movement during the workout. With push-up grips, you can lower your upper body too far than is the case without the grips. Each push-up becomes effective and more intense with push-up bars.

Keep in mind: In the beginning, because of the improved effectiveness of the training, you will make fewer push-ups than you could without push-up bars.

Push-Up Bar Workouts

With this practical training gear, you can do a wide range of exercises. But here we will tell you some of the best push-up exercises that can be performed effectively with the grips.

Normal push-ups

With normal push-ups, you can target the chest, triceps, and shoulders. To perform normal push-ups, you need to place the push-up bars to make them line up with your shoulders. You can either use the neutral grip or in the over-hand grip.

Wide push-ups

This exercise is for the broad chest. To perform wide push-ups, place the push-up stand on the floor, a bit further apart than your shoulders. The more apart the grips are, the less the arms are engaged in the motion, and the increased effort is centered on the chest. As you increase the distance between the grips, then ergonomically, the workout becomes gradually tough. During the downward phase, you need to push your elbows outwards advisedly.

Tight push-ups for strong arms

To increase comfort, when performing tight push-ups, you have the option of placing the push-up grips as mentioned above. The main difference in this workout is its extremely close distance between the push-up bars. Because of this closeness of the hands, you will get better results. Keep your elbows as close to your body as possible to maximize the workout for your triceps.

Reverse grip push-ups

In this exercise of the pushup bars, you do not use the overhand grip, but fairly, the underhand grip. It means your fingers must be pointed away from your body. Particularly, this is exciting on the triceps and the inner chest.

One-armed push-ups

Single-arm push-ups are always challenging no matter whether you are using push-up grips or not. To perform one-arm push-ups, you need great body tension and a strong chest and triceps.

The initial position is the same as for “classic” push-ups, but the legs are much wider apart to make sure that you do not lose your balance while your workout.

After placing the pushups bar on the surface, get into a pushup position with one hand on it and extend your feet wide apart. Tense your whole body and keep your free hand tight against your lower back. After this, until your chest nearly touches, lower your body slowly, then go off to the initial position. That’s one rep. After completing one set, repeat the same with the other arm.

Bear in mind: In this workout, it is tough to maintain the tension across the body. Thus, if you are doing it for the first time then it will possibly be a bit shaky.

The handstand

You can also do the handstand with the pushup bars. To perform it, with your hands on the push-up stands, you need to transfer the weight of your upper body forward and swing one extensive leg upwards. Until your both legs are side by side, raise the other leg, and stretch them upwards. Also, the arms must be stretched. In this workout, both a strong musculature of the torso and body tension are essential.

Push-ups with resistance band

Another great exercise you can perform with pushup bars is “push-ups with a resistance band“. To intensify the effect of the workout, you can use the resistance of the band. To this great exercise, you need to put a resistance band just below the shoulders, around your upper back, and hold the ends of the band and a push-up grip in each hand.

Pike push-ups

In pike push-ups, the back is not straight and the focal point is on the shoulders. To do this workout, raise your hips, to make your body form an inverted “V”. Keep your legs and arms straight. Ensure that your head is positioned between your arms. Now, lower your upper body and bend your elbows until your head nearly touches the floor.

L-sits with push-up bars

To perform L-sits, hold the grips on both hands and keep your arms stretched, lift your knees to the height of your chest, then stretch your legs out, partially above the ground. Maintain this position for as long as possible. You can also do L-sits with one outstretched leg.