h-ups in full range of motion while decreasing joint stress and tension. Therefore, they increase the intensity, improve the results, and reduce pains.

Here are six great push-up bar exercises that you should try now! They look simple but quite challenging, which build strength and stability in your shoulders and core effectively.

  1. BAR PUSH-UPS

Image source: blitzsport.com
  • Sets & Reps: 3 sets of 10-15 reps
  • Type: Strength
  • Main Muscle Worked: Core, shoulders
  • Equipment: Push-up bars

How to do:

START: Place your hands on the push-up bars. Get into a straight plank position on your hands and toes with your hands directly under their respective shoulders. Your body should be in a straight line from head to heels.

END: Tuck your elbows to your sides. Bend your arms at about 90-degree angle to lower your body until your chest is at the same height as the bars. Then, straighten them out and raise your body to the starting position. Move your body in a slow, steady movement. Repeat

  1. LEG TUCKS

Image source: 12minuteathlete.com
  • Sets & Reps: 3 sets of 15 seconds
  • Type: Strength
  • Main Muscle Worked: Core, shoulders
  • Equipment: Push-up bars

How to do:

START: Position yourself between the push-up bars and place your hands on the handles. Set the bars shoulder-width apart. Bring your feet together and tuck your knees to your chest.

END: Use your arms to lift yourself up, keeping your feet off the ground. Try to keep your chest out, your knees in and your core tight throughout the movements. Hold for 10 to 15 seconds, build up to 45 seconds.

  1. L-SITS

Image source: startbodyweight.com
  • Sets & Reps: 3 sets of 15 seconds
  • Type: Strength
  • Main Muscle Worked: Core, shoulders
  • Equipment: Push-up bars

How to do:

START: Position yourself between the push-up bars and place your hands on the handles. Set the bars shoulder-width apart. Bring your feet together and tuck your knees to your chest.

END: Use a firm, neutral grip, lift your body off the ground and lock your elbows. Tighten your core and keep your chest up. Once you are ready, extend your legs straight out in front of you so they are parallel to the ground. Now hold for 10 to 15 seconds, build up to 45 seconds. 

Author

Write A Comment