How to Use Nike Push-up Grips Properly

Use push-up bars to build you chest, shoulder and arm muscles.

Push-ups are a great compound exercise to tone and build muscle in your chest, shoulders and arms. Nike's Push-Up Grips reduce stress on the forearms and wrists and allow for a greater range of movement, resulting in a more effective workout. The secure, padded handles provide a comfortable way to perform numerous exercises. Using push-up bars also promotes balance and stability - working your core and postural muscles to execute the correct technique.

Things You'll Need

• Push-up bars

Instructions

1. Perform regular "military style" pushups. Place the push-up bars directly beneath you, slightly wider than shoulder-width apart with your arms fully extended. Keep you feet together, with the balls of your feet on the floor. Contract your core muscles (inner abdonimals) keeping your trunk rigid - so there is a straight line from your head, all the way down your body to your heels. From this start position, bend at the elbows and slowly lower until your chest is level with the handles. Keep your elbows tucked into your sides throughout. Forcefully, push yourself back up to the start position and repeat.

2. Perform wide-grip push-ups. The wider you place the grips, the more you will isolate the chest, preventing the triceps (rear upper-arm) from assisting with the movement. Start slightly wider than the military style push-ups and widen the grip as you progress.

3. Perform close-grip push-ups. In contrast to the wide-grip push-ups, bringing the bars close together will place more emphasis on the triceps. This is a difficult exercise, requiring you to lift your body weight almost entirely with your upper arms.

4. Perform incline push-ups. Elevating your feet higher than your head will place more stress on the upper chest and shoulders. You can perform any of the above push-up variations while at incline. The added "gravity factor" means you will be lifting with greater resistance, leading to a more intense workout. This is not recommended for the beginner.

Tips & Warnings

• Beginners can perform any of the exercises on their knees until they develop the strength to perform "regular" push-ups.

• Work within your body's capabilities and ensure you have adequate rest between workouts.

• Always consult with your doctor or physician before significantly changing your exercise regimen.

References

• Body Mind Strength: Upper Body Weight Exercise for Building Strength
• Hockey Plyometrics: Push-Up Bar Workout