5 effective push-up bar exercises at home

5 effective push-up exercises at home. Photo: According to Healthshots.

What is a push up bar?

Push-up bars are a simple yet highly effective workout tool. They are essentially handles that lift your arms up while doing push-ups, allowing for a wider range of motion and activating your chest and shoulder muscles.

Unlike regular push-ups, push-up bars put less stress on the wrists and can be used for a variety of exercises beyond the standard push-up.

A study published in the Journal of Physical Therapy Science found that varying the thickness of a push-up bar can make the exercises more effective.

Easy push-up bar exercises to do at home

Standard push-ups

- Place your hands on the push-up bar, making sure they are directly under 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 your body, forming a 90-degree angle at your elbows.

- Push through palms to return to starting position, arms straight (avoid locking elbows).

Wide grip push ups

- Place your hands on the push-up bar wider than shoulder-width apart. 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 out. Lower your body until your chest almost touches the ground.

- Push through palms to return to starting position, arms straight (avoid locking elbows).

Close hand push up

- 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, going as low as possible.

- Push through palms to return to starting position, arms straight (avoid locking elbows).

Incline push-ups

- Place your feet on the ground and your hands on an elevated push-up bar on a stable surface such as a bench.

- Bend your elbows and lower your body to the ground, keeping your elbows close to your body. Go as low as is comfortable for you.

Push up 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 far as you can.

- Push your palms back to the starting position.

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