8 simple yet effective push-up bar exercises to do at home

Push-ups are a great exercise that increases upper body strength and muscular mass. It targets upper-body muscles, increases strength, and improves body composition. It also boosts metabolism, allowing you to burn more calories. Push-ups and other workouts that put a lot of pressure on the wrists may pose a risk of injury. Push-up bar exercises reduce this risk by keeping your wrists in a neutral position while simultaneously expanding the range of motion, making the workouts more intense. Here are some best push-up bar exercises you can incorporate into your workout regimen.

What are push-up bars?

Push-up bars are simple yet highly effective workout products. They are basically handles that elevate your hands during push-ups, providing a wider range of motion and activating the chest, triceps, and shoulders. Unlike traditional push-ups, push-up bars put less strain on your wrists, making them a comfortable option for many. These versatile bars can be used for a variety of exercises beyond the standard push-up, making them a valuable addition to any home gym or workout routine. A study published in the Journal of Physical Therapy Science shows that changing the thickness of push-up bars can make exercises more effective. By adjusting the bar’s thickness to fit different people, you can work out better and strengthen your muscles.

7 variations of push-ups for weight loss

8 best push-up bar exercises to do at home

Here are some effective workout exercises with push-up bars, as suggested by fitness expert Yash Agarwal.

1. Standard push-up

• Place your hands on the push-up bars, ensuring they are directly under your shoulders. Your body should form a straight line from head to heels.
• Bend your elbows and lower your body towards the ground, keeping your elbows close to your body. Go as low as you can comfortably, aiming for a 90-degree angle at your elbows.
• Push through your palms to return to the starting position. Extend your arms fully but avoid locking your elbows.

Target: Chest, triceps, shoulders, core.

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2. Wide-grip push-up

• Place your hands on the push-up bars wider than shoulder-width apart. Your body should form a straight line from head to heels.
• Bend your elbows and lower your body towards the ground. Keep your elbows pointing outwards. Lower yourself until your chest nearly touches the ground.
• Push through your palms to return to the starting position. Extend your arms fully but avoid locking your elbows.

Target: Outer chest, shoulders, triceps.

Here’s how to do push-ups the right away

3. Close-grip push-up

• Place hands close together on the bars, and lower body until chest nearly touches the bars. Your body should form a straight line from head to heels.
• Bend your elbows and lower your body towards the ground, keeping your elbows close to your body. Go as low as you comfortably can.
• Push through your palms to return to the starting position. Extend your arms fully but avoid locking your elbows.

Target: Triceps, inner chest, shoulders.

4. Incline push-up

• Place feet on the ground and hands on the push-up bars elevated on a stable surface like a bench.
• Bend your elbows and lower your body towards the ground, keeping your elbows close to your body. Go as low as you comfortably can.
• Push through your palms to return to the starting position.

Target: Lower chest, triceps, shoulders.

5. Decline push-up

• Place feet on the push-up bars with hands on the ground.
• Bend your elbows and lower yourself to the ground while maintaining your elbows close to your body. Go as low as you can comfortably manage.
• Push through your palms to return to the starting position.

Target: Upper chest, shoulders, triceps.

6. Diamond push-up

• Position your hands on bars close together under your chest forming a diamond shape.
• Bend your elbows and keep your elbows close to your body as you lower yourself to the ground. Go as low as you can comfortably handle.
• Push through your palms to return to the starting position.

Target: Triceps, inner chest.

7. Archer push-up

• Position one hand on bars close to your chest while extending one arm out to the side, then alternate arms.
• Perform push-ups as usual.

Target: Chest, triceps, shoulders, core.

8. Pike push-up

• Position body in a pike (hips elevated) with hands-on push-up bars, and perform push-ups.

Target: Shoulders, upper chest, triceps.

Benefits of push-up bar exercises

• Push-up bars provide benefits such as increased abdominal strength. It pushes you to use your core muscles, which results in more calorie burn and abdominal strength.
• It engages and activates all your muscles, which promotes strength and speeds up the calorie-burning process.
• Regular use of push-up bars can reduce wrist strain and allow for longer workout sessions.
• It improves upper body strength by increasing the intensity of push-ups.

Who should avoid push-up bar exercises?

While push-up bar exercises are generally safe to perform. However, the following people should avoid push-up bar exercises.

1. Push-ups put stress on the shoulder joints, potentially aggravating existing shoulder injuries.
2. Push-up bars can exacerbate wrist pain or conditions like carpal tunnel syndrome due to altered hand positioning and weight distribution.
3. Any recent surgery, particularly involving the upper body or core, can be compromised by the strain from push-ups.
4. Push-ups require maintaining a plank position that can strain the lower back, particularly if the form is not perfect.
5. Push-ups can be intense, and individuals with significant heart issues should avoid strenuous exercises.
6. Push-ups can aggravate joint pain, particularly in the elbows or shoulders.
7. Certain trimesters may make push-ups uncomfortable or risky due to changes in body weight distribution and balance.