How to Use Push Up Bars

Adding bars to the standard push-up can improve the results.

Push-up bars are used to work out your upper body. Muscle area's such as the chest, arms and back get a complete workout when you do push ups. Push-up bars were developed to add stabilization to the workout. Keeping a firm grasp on the bars will prevent slippage and wrist pain. Of course, knowing the proper way to use push-up bars is essential if you wish to build strength in your upper body.

Things You'll Need

• Push up bars
• Exercise mat (optional)

Instructions

1. Find an even, flat area to work out. You will not need an exercise mat unless you plan on placing your knees on the ground. Remove all loose debris around the area.

2. Place the push-up bars on the ground. They should be shoulder width apart. Test to see that they are positioned correctly by grasping each bar and locking your arms tight. Slowly move over the push-up bars until your shoulders are over the bars. Your hands should be directly below your shoulders, maybe a bit wider for a tougher workout.

3. Stretch your legs out behind you. Place your toes on the ground so your feet stand up vertically from the ground. Carefully push up from the push-up bars until your arms are fully extended. Check your form and make sure your back and legs are straight and breath out as your push with your arms. Breath in as you come down.

4. Continually push away from the bars, then slowly lower yourself again. Lower yourself until your hands are even with your chest, not your face. Keep your stomach and chest off the floor. Your arms and upper chest will support almost all your weight as you workout. Try doing three repetitions of 15 pushes with the push-up bars.

5. Modify the workout by slightly bending your knees and placing them on the ground, instead of keeping your legs straight and locked out behind you. This transfers some of the weight to the knees and legs instead of all the weight bearing on the upper chest, back and arms.

Tips & Warnings

• Always check with a doctor before beginning a new exercise.

References

• Military: The Push-Up System
• Navy Seals: The Perfect Pushup