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Push-up Bar Push-up
A bodyweight chest press variation using portable handles to elevate the hands. It maximizes chest and triceps hypertrophy by increasing the range of motion while minimizing wrist strain.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Place the push-up bars on the floor slightly wider than shoulder-width apart. Assume a high plank position, gripping the bars with a neutral or preferred grip, maintaining a straight body line from head to heels.
- Engage your core and maintain elbow alignment close to your sides (about 45 degrees).
- Inhale and slowly lower your chest deep below the height of your hands, maximizing the stretch.
- Pause briefly at the bottom of the movement.
- Exhale powerfully as you press through the bars to extend your arms fully.
- Lock out the elbows and maintain the rigid plank posture at the top.
Coaching Tips
Form Cues
- Maintain straight plank
- Elbows tuck 45 degrees
- Full chest stretch
- Press hard and fast
- Grip bars firmly
Breathing
Inhale during the descent (eccentric phase) and exhale forcefully when pressing back up (concentric phase), keeping the core braced throughout.
Tempo
2-1-1
Range of Motion
Lower the body until the chest descends maximally below the height of the hands, allowing for a deep stretch in the pectorals. Finish by fully extending the elbows.
Safety
Safety Notes
- Stop if you feel sharp shoulder pain.
- Ensure bars are stable and won't slip.
- Focus on scapular control to avoid impingement.
Spotting
Not applicable as this is a bodyweight exercise. If intensity needs reduction, transition to incline push-ups or place knees on the floor.
Common Mistakes
- Sagging hips or lower back arching
- Flaring elbows out too wide
- Rushing the lowering phase
- Not achieving full depth
When to Avoid
- Acute shoulder injury or pain
- Wrist pain, even with neutral grip
Flexibility Needed
- Sufficient shoulder extension and internal rotation clearance
Build Up First
- Ability to hold a stable high plank for 30 seconds
- Competency with standard floor push-ups
Also known as
Push-up Handles, Deep Push-up, Elevated Hand Push-up
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