Push-up bars are a versatile and affordable piece of exercise equipment that can enhance your home workout routine. They are designed to increase the range of motion of your push-ups, allowing you to get more out of every rep. The science behind the subsequent results is simple: increasing your range of motion in an exercise makes you stronger and builds muscle faster.
Benefits of Using Push Up Bars
Push up bars are an excellent addition to any home gym. Here are some of the benefits you can expect when using them:
Increased Range of Motion: Push up bars allow you to lower your upper body much further than is the case without them. This extended range of movement makes each push-up more intense and effective, as different muscles are subjected to more strain.
Reduced Wrist Strain: Push up bars can reduce the strain on your wrists by elevating you into a higher position. This makes push-ups safer for your wrists, especially if you have weak wrists or are recovering from an injury.
Improved Grip Strength: Using push up bars can help improve your grip strength, which is essential for many other exercises. This is because push up bars require you to grip the handles tightly, which works your fingers and forearms.
Targeted Muscle Activation: Push up bars allow you to target specific muscles more effectively. For example, by adjusting the width of your grip, you can focus more on your chest or triceps.
Variety: Push up bars can add variety to your workouts. By changing the angle of your push-ups, you can work different muscles and prevent boredom.
Types of Push Up Bars
Push up bars come in different types and designs. Here are some of the most common types:
Stationary Push Up Bars
Stationary push up bars are the most common type of push up bars.
They are designed with a fixed base that provides stability during the exercise. They are usually made of metal or plastic and come in different shapes and sizes.
Some stationary push up bars have a padded handle that provides comfort and prevents slipping during the exercise.
Rotating Push Up Bars
Rotating push up bars are designed with a rotating base that allows the user to rotate the handles during the exercise.
Rotating push up bars engage more muscles, including the chest, triceps, and shoulders.
Rotating push up bars are usually made of metal or plastic and come in different shapes and sizes.
How to Choose the Right Push Up Bars
Push up bars come in different shapes, sizes, and materials. Here are some factors to consider when selecting push up bars:
Push up bars can be made of different materials, including plastic, metal, and wood.
Plastic push up bars are lightweight and affordable, but they may not be as durable as metal or wood.
Metal push up bars are sturdy and can support more weight, but they can be heavy and expensive.
Wood push up bars are eco-friendly and have a natural feel, but they may require more maintenance than other materials.
The grip of the push up bars is also important. Look for push up bars with comfortable and non-slip grips. Foam grips are common and provide cushioning for your hands. Some push up bars have textured grips that can prevent slipping and improve stability.
3. Height and Width
The height and width of the push up bars can affect the range of motion and the difficulty of the exercise.
Push up bars with higher elevation can increase the range of motion and target different muscle groups. Wider push up bars can provide more stability and balance, while narrower push up bars can increase the difficulty of the exercise.
4. Weight Capacity
The weight capacity of the push up bars is another consideration.
Make sure the push up bars can support your weight and any additional weight you may add during the exercise. Check the manufacturer’s specifications for the weight capacity of the push up bars.
Most of the push up bars are in the range of $25 to $50.
Proper Push Up Technique with Push Up Bars
Push up bars can help improve your push up technique and make the exercise more challenging. Here are some tips to ensure proper technique when using push up bars:
Start by placing the push up bars shoulder-width apart on the ground.
Place your hands on the bars, with your palms facing down and fingers pointing forward.
Position your body in a plank position, with your feet together and your body in a straight line from head to heels.
Push back up to the starting position, keeping your core and glutes engaged throughout the movement.
Push Up Bars Workout Routine
Here are a few exercises you can try:
|Push ups||Place the push up bars on the floor and grip the handles. Lower your body until your chest nearly touches the ground, then push back up to the starting position.|
|Dips||Place the push up bars parallel to each other and grip the handles. Lower your body until your arms form a 90-degree angle, then push back up to the starting position.|
|Plank||Place the push up bars on the floor and grip the handles. Hold your body in a plank position for as long as you can.|
Incorporating push up bars into your workout routine can help you target your chest, triceps, and shoulders. Here’s a sample workout you can try:
- Warm up with 5-10 minutes of cardio
- 3 sets of push ups (10 reps each)
- 3 sets of dips (10 reps each)
- 3 sets of plank (hold for 30 seconds each)
- Cool down with stretching
Remember to listen to your body and adjust the workout to your fitness level. As with any exercise routine, it’s important to maintain proper form to avoid injury.
Yes, push-up bars can help alleviate wrist pain. When you do push-ups on the floor, your wrists are in a hyperextended position, which can cause pain or discomfort over time, especially if you have pre-existing wrist issues.
Push-up bars allow your wrists to maintain a more neutral position during the exercise, which can reduce strain and discomfort. They also allow for a deeper range of motion, which can lead to improved strength gains.