Push-up bars are an easy way to add variety to your workout, make it more effective, and keep your joints safe. Learn what push-up bars have to offer and how to choose the best model for you. In this guide, you’ll also find tips on how to do push-ups on bars and what other exercises you can use this workout equipment for.
What do push-ups on handles offer?
Push-up grips are small accessories that can improve your push-up technique, as well as make your workout more effective and varied. When performing push-ups, they can increase your range of motion, reduce stress on your joints, and engage more muscles.
By keeping your hands elevated, you can lower your body further than you would with a traditional push-up. This requires you to use more strength and more muscles, especially your chest, shoulders, and core (stabilizer) muscles. Additionally, the handles change the angle at which your muscles are working. This can help you build strength and muscle mass in different parts of your body and get satisfying results from your workout.
Traditional push-ups can be stressful on your wrists, especially if you do them on hard or uneven surfaces. Push-up handles allow for a neutral hand position, which reduces the risk of overuse or injury to your wrist joints and increases the comfort of the exercise. Using handrails provides a more natural hand position. This reduces the risk of injury and overuse of your wrist joints, especially during prolonged or intensive workouts.
These types of workout accessories offer better grip and non-slip bases, which prevents slipping and increases stability when performing push-ups. This makes it easier to maintain proper technique and avoid injuries.
Push-up handles are very versatile. They will work well not only for traditional push-ups. You can use them during dips (inverted push-ups) or planks. With this simple accessory, you can add variety to your workout and focus on different muscle groups.
Plus, it’s a very handy piece of workout equipment that you can take with you anywhere and do your workout in a hygienic and comfortable environment.
Classic or swivel handles for push-ups? Types
Push-up grips are divided into two basic types:
- classic – have a simple design, consisting of two handles that allow you to keep your hand in a natural position when doing push-ups. They are usually made of rubber, foam or wood for comfort and stability. Traditional handles will be a good choice if you are looking for a simple solution, stability and want to focus on the classic form of push-ups;
- pivoting – allow your hands to rotate during push-ups, changing the angle of your muscles, which increases muscle engagement and improves stability. In addition, the rotating motion allows for a natural range of motion for your wrists, which reduces stress on your joints. Rotating push-up handles are the ideal option when you want to increase the difficulty of your exercises, add variety to your workout, improve your wrist mobility, and engage your core muscles more strongly.
There are also special multi-purpose boards or platforms for doing push-ups. These have specially designated boxes that indicate how the ends of the handles should be placed to engage certain muscles. Non-slip pads are placed on the base of such a platform to prevent it from accidentally moving.
Good push-up handles – what features to look for when choosing?
Choosing a push-up bar depends on your needs, your fitness level, and the type of workout you want to do. Your preference for comfort and functionality will also be important.
Material
Metal push-up bars are sturdy, stable and resistant to heavy loads, making them an ideal choice for heavier people or those who train with additional weights. In addition, steel does not deform, even with prolonged use. A metal handrail with an anti-corrosion coating is resistant to damage and will serve you for many years. It is worth considering that metal handrails are heavier, which can make them more difficult to carry or transport. In addition, they can be less comfortable to use in cold weather without appropriate foam or rubber pads.
Plastic push-up handles They are lightweight and therefore offer great mobility. They are ideal equipment if you train in different locations or if you do occasional exercises. They usually have an ergonomic design and a non-slip finish to make the exercises more comfortable. In addition, they are cheaper than metal models, so they are a popular choice among beginners. On the other hand, plastic push-up handles are less resistant to stress and can be damaged in case of intensive use or heavy weights. Lighter models can also be less stable, especially on slippery surfaces.
Wooden handles will appeal to those who prefer environmentally friendly products. They provide a good grip, even without rubber overlays. Properly protected, they can withstand considerable loads and are resistant to moisture.
Neoprene or rubber coating
Push-up bars usually have a foam or rubber coating that provides a stable grip during the movement, better grip and comfort, even when your hands get sweaty. These are great if you are doing intense exercises and want to avoid slipping and excessive fatigue in your hands or forearms.
Anti-slip pads
Anti-slip rubber or silicone pads ensure adequate grip on the floor even during intensive training. They prevent the handles from slipping, thus reducing the risk of injury caused by the sudden slipping of the equipment. In addition, they protect the parquet from scratches and damage, which is especially important in a domestic environment.
Maximum load capacity
When choosing push-up handles, make sure that their maximum load capacity exceeds your weight plus any additional weight (e.g. a weight vest). Too little load capacity could lead to damage during training, putting your safety at risk. Well-chosen handles will ensure your safety and comfort during exercise, while also guaranteeing a longer product life.
How do you do push-ups on the handles?
Let’s start with the basic technique for doing a push-up on the handles . Position the handles slightly wider than shoulder-width apart. Move to a push-up. Place your hands on the handles. The handles should allow for a natural hand position to help avoid excessive pressure on your wrists. Keep your body aligned from head to toe. Make sure your abs are tight and your back is straight. Keep your feet hip-width apart. Focus on stabilizing your core muscles (abdominal and lower back muscles), which will help you avoid bending your body. Start slowly and lower your body as low as you can toward the ground. Bend your elbows, pointing them toward your back and torso. Then push yourself up to the starting position, straightening your arms but keeping your elbows locked. Avoid moving too quickly, especially when lowering your body, to minimize the risk of injury. You can read more about the technique in the article: How to do push-ups ?
Frequency and volume of training
To achieve visible results, it is a good idea to do push-ups on the handles regularly. Depending on your level, it is best to practice 2-4 times a week. You can start with 3-4 sets of 8-12 repetitions and gradually increase the number of repetitions or sets, as well as introducing different variations of the exercise to increase the intensity. Other exercises that use the handles include:
- wide push-ups,
- narrow push-ups (triceps push-ups),
- Swedish push-ups (reverse),
- L-site,
- stand on your hands,
- classic board,
- side plate,
- climber.
Regular grip exercises will help you build strength, muscle mass, and improve your overall body stability. Remember to listen to your body and not push yourself, especially if you’re just starting out. Start each workout with a warm-up to reduce the risk of injury.
Push-up Grips – Are They Worth It? Summary
Squats can be a great compound exercise for your chest, shoulders, and triceps, whether you’re working out at home or on the go and don’t have access to weights or machines. However, after a while, your body adapts to the stress of regular push-ups and you don’t see any real strength or muscle gains. If you want to get better results from your workout and do push-ups safely, it’s worth opting for push-up handles.
