Push-up bars are very well suited for daily strength and endurance training. That’s why our team has viewed many different tests on the Internet in order to be able to create a list of the best, along with ratings for weight, resilience, rotation and much more.
Questions to Consider Before Buying A Push Up Bar
What are push-ups?
About seventy percent of the body weight is used when the muscles are built with push-ups. This shows that the effect is similar to that of strength training with various aids, including dumbbells.
With the correct implementation of the exercises and push-ups, a full-body workout can take place, which soon effectively improves the chest, back, shoulder and arm muscles. The buttocks, torso and leg muscles are also stressed, which has a side effect.
The push-up is, of course, one of the sports exercises that are learned early on, although poor posture often creeps in, which greatly reduces the effect of the exercise or no longer takes place at all. School lessons usually place more emphasis on endurance than strength training, so correct posture is not conveyed.
With the push-ups, however, it is not about endurance, not about speed and high number, but about the right performance, with each part of the body doing its job. Correct posture and position has an enormous impact on the entire musculature. If it is only changed slightly, the body parts are not trained adequately or even stressed in a particularly unfavorable manner, which then has more serious consequences, leading to injuries, strains and overstretching.
Basically everyone knows push-ups, but how they actually work is something only experienced professionals know. In addition to pull-ups and sit-ups, they are one of the most important fitness exercises that are intended both as a complete workout and as a warm-up phase before using other fitness equipment. Nevertheless, there are a few things to consider when executing.
That may seem strange at first, especially since every child in school learns and does push-ups. The starting position is always the prone position while the entire body is stretched out. The arms are propped on the floor with the hands, while the hands are the same distance as the shoulders.
Then the upper body is lifted up with the head pointing downwards and not the back of the neck in order to see better.
If the posture is correct, the body forms a line with the spine, neck, head and legs, the stomach is tense. The arms are bent, the upper body lowered and raised again, while the legs remain straight.
All the work is on the push-ups on the arms and chest. The elbows always point slightly outwards. The upper body is lowered so far that the tip of the nose touches the ground or at least leans almost in that direction.
Breathing also plays a role. While lowering the upper body and flexing the arms, inhale and exhale while lifting. In this way, the oxygen is transported to the right cells in the body and the muscle is worked directly.
There are different ways to do push-ups or to make the exercise easier or more difficult. The easiest form are knee and wall push-ups. These are ideal for beginners because not all of the weight is carried during execution.
On the wall z. B. the athlete then stands upright and supports himself with his arms directly on the wall. The exercise can be made a little more difficult if the feet are raised and the toes are standing on the push-ups. The knee support reduces the body weight during the exercise by half.
Push-ups z. B. by removing an arm or by raising the rear legs, which are then placed on a higher edge, while the upper body then sinks lower.
All of these exercises are effective, but they are also hard on the joints when performed without aids. Medically proven, the exercise with the flat hand on the floor is the worst imaginable and not particularly ergonomic. In this type of training, the joints are generally hyperextended and of course this quickly spreads to tendons and hands.
It would make more sense to do push-ups with a closed fist, but this form is also more painful, as there is a lot of pressure on the fingers and the knuckles of the hands are again stressed too much. Although a hard surface is more advisable for the push-ups, when using the fists, the push-up should be done on a soft mat or carpet. However, the solution is not ideal.
Push-up bars are even better and healthier. This protects the wrists and ankles and at the same time increases the hand position, which in turn is much more ergonomic and enables the body to have a good position in terms of strength and mass. Push-up bars are specially designed for this exercise and prevent unhealthy stretching and overstretching of the joints.
How does a push up bar work?
Push-up bars belong to the group of small fitness devices that are either made of metal or plastic, have a frame and holding knobs on which the wrists and hands are then supported. The metal or plastic handles are curved and connected with non-slip feet or pads. The handles themselves can be coated with neoprene, plastic, rubber or foam and thus enable a secure hold.
Push-up handles are available in different designs. They are primarily intended to prevent the risk of injury and overstretching of the joints. The effects on the wrists are not always immediately visible, but only become apparent after a long period of training. The position that the athlete takes to do the push-ups is not particularly ergonomic and often leads to painful pressure points.
This can lead to wrist damage and strains, as well as overuse of the tendons, muscles and joints, as pushups have to be done relatively regularly, repeated more often and in larger numbers in order to have an effect on muscle building. Of course, there is no point in strengthening the muscles while the wrists crack and ache.
But not only these conditions are made easier by the push-up handles. The muscle groups themselves are also trained more intensively due to the changed and elevated position. The muscle stimulus exerted on the body is particularly important. The more often the push-ups are performed, the sooner the muscles get used to the stimuli. One option remains to only repeat the training every two or three days. Another is the elevated posture.
Push-ups therefore tend towards either strength endurance or muscle building. Strength endurance comes about through fast exercises, muscle building can only be achieved through particularly slow push-ups, which is hardly possible in the long term without aids. The tension and relief phases alternate with slow push-ups, and the push-up handles lower the upper body particularly deeply so that the tension phase continues. The hands are kept as close to the body as possible, increasing the effort.
Advantages & areas of application
In addition to the health benefits, the raised hand position always makes the arms longer. The difficulty of the exercise and the simultaneous protection makes the training more effective and long-lasting. The normally used angle of almost 90 degrees becomes more obtuse with the push-up handles. Since the fingers enclose the handles, the knuckles are also spared and the movement is much more natural for both the arms and the shoulder area.
The entire chest muscles are used more and stretched, arms, shoulders, back, stomach and buttocks are also used and strengthened. An increased level of difficulty accordingly outwits the body, which quickly gets used to the same stimuli. Nevertheless, regular training is necessary in order to build up muscles permanently.
Push-up bars show their effect especially in repetitions. The otherwise occurring pain in the wrists is avoided. Other problems also do not arise, such as B. Discomfort in the shoulder and elbow area.
The exercises with the push-up bars are more varied and can be concentrated on individual muscle groups.
When using push-up bars, everyone will notice at the beginning that normal push-ups are a little more difficult to perform. But that is also the meaning and purpose of the exercise, the movement sequences are redesigned, the body is confronted with new muscle stimuli, which are then responsible for building muscle in their effect. After a few days, the push-ups become easier with the push-up handles. Beginners can start the exercises on their knees, advanced users will get used to the changed holding position a little faster.
To carry out the exercise, the push-up handles are placed at shoulder height. While the wrist is usually kinked, the handles make it straight and form a horizontal line with the handle pieces.
The push-ups are done according to the usual principle and repeated until no more clean repetition is possible. This means that at some point the body will lose some of its strength, its posture will give way, the arms will buckle and the like. Only the straight push-up with a body that forms a straight line counts as an exercise.
The individual push-ups are then performed particularly slowly, which the push-up handles effectively support. Swing or speed are not important here, the push-ups, on the other hand, should simply be performed carefully and only bring the maximum effect under these conditions.
A wide or narrow grip position also has a different training effect on the muscles. Tight push-ups train the inner chest muscles and the triceps in particular, while the wider position strengthens the outer chest, biceps and shoulder area.
In both exercises, the abdominal muscles are also used, as performing the push-up exercises always involves balancing on the push-up handles.
This creates a total body tension, which is increased by the additional rotation of the hands or arms. The movement on the push-up bars is therefore more and more complex and therefore also more effective for building muscles.
Between the training days, you can always sit down without doing push-ups, so that the muscles recover and the stimulus can be picked up again.
The distance between the arms can also be changed for the level of difficulty so that all exercises reach a different muscle group.
What types of push up bars are available?
The difference between the push-up bars is mainly in the movement and the structure of the exercises that are implemented using the aids. Therefore, the models are divided into classic push-up bars and rotating push-up bars.
The classic variant above all offers a secure and firm hold. The models are already very cheap to get online or in sports and specialist shops. The structure of the training program is a little different here, as the exercises must be briefly interrupted by the hand position and the static hold in order to change or change the hand position. With increasing security and practice, however, the face can soon be relocated more quickly, from one arm to the other.
The classic push-up bars have a larger contact surface, so that more security is made possible. Beginners, in particular, can use these grips to improve their stability and balance.
The familiarization phase with fixed or rigid push-up bars is shorter than with the rotating models. The higher range of motion is excellent for building up the muscles in the chest, back, arms, legs, shoulders and buttocks. The fact that the arms are close together strengthens the chest muscles because the focus is on the chest and shoulder thanks to the firm grips. The firm hold of the push-up handles also allows the exercises to be expanded or the push-up handles can be used for completely different training methods.
The rotating push-up handles, in turn, allow particularly natural movement, as they can be rotated when performing the push-ups. The familiarization phase is longer, the training a bit harder and more demanding. Advanced users, athletes and professionals will get along well with these models, as they have the experience and knowledge of correct implementation. The motivation for these people also lies in increasing the number of exercises.
Arm, back and shoulder areas are used in a more ergonomic way, the user has to absorb the rotation of the handles with his muscles and compensate for it in the same way. This balancing act particularly affects the deep muscles of the body.
The rotating push-up bars have rotating handles, and they also differ in appearance, presentation and price. The rotation is possible through a turntable and a ball bearing, which consists of more or fewer balls. Some handles also have a wheel bearing. The concepts are slightly different here, but the effect is basically always the same.
Since the exercises are more difficult, the hand position is more comfortable with these models. They can be turned into the required position with the up and down movement.
This in turn increases the effectiveness of muscle building and at the same time makes a short interruption between the push-ups unnecessary, as the handles are always moved with them.
Of course, this also means that the variety of exercises with the rotating push-up handles is somewhat more limited and only adapted to the special training methods. In this regard, some original models are adapted to both requirements, for example have a button or a holder that ensures that the rotation is blocked and the rotating push-up handles can also be used in a classic way and with a firm stand.ba
What do I have to look out for when buying a push up bar?
The use of push-up bars has some advantages and does not put a particularly heavy strain on the wallet when buying. Here it can also be considered that the correct implementation is just as effective as using larger fitness equipment, which, however, is also far more expensive. Even people who have rarely done push-ups before and are now interested in this training program cannot go wrong with the purchase of push-up handles, as these mainly serve to protect the joints and intensify the training. Some other points should also be thought through in advance in order to adapt the push-up bars to your own needs:
Type of push-up bars
Whether you are a beginner or an advanced user, when buying push-up bars, you should choose whether you want a secure hold or natural arm and hand movement. Here you should simply keep an eye on the variety of applications and your own skills. Those who value safety and stability use the classic push-up handles. If you want to increase your exercises, you can fall back on the rotatable models, which increase the muscle stimulus and make particularly demanding training possible. To do this, all you have to do is find out how fit your own body is.
You can then test your own endurance, for example. It does this by counting the number of pushups you do the first time or when you pick up the exercise. Only the fully performed push-ups count, i.e. those in which the nose reaches the floor. It doesn’t matter how many push-ups you do, even if the number is a little smaller at the beginning. For the test, the only thing that counts is how many are done to see which push-up bars are particularly effective and make the exercise easier or more difficult, which, depending on the application, makes sense.
So there is no point in cheating or doing things by halves. The number basically just says how fit the person is at the beginning before the exercise becomes more routine. This is also particularly motivating to improve and improve yourself. Push-ups can then be set up as a training program with the help of push-up handles. The size of the push-up handles is ideal for use anywhere.
Depending on the manufacturer and brand, the processing of the push-up handles is different. However, this plays a role in terms of grip, softness and comfort. Welds on metal handles are good, but should not have sharp edges. The seams should be continuous and smooth, making them easier to grip.
The material is an essential aspect for high quality workmanship. Hard plastic is particularly practical, including grooved recesses on the handles. The push-up handles should be ergonomically shaped. Static models can have an optically and practically curved shape, rotating models are equipped with a turntable that contains a wheel or ball bearing.
Handles and sheath
The same also applies to the handles themselves. As these are used particularly frequently, they should be particularly abrasion-resistant and made of a material that is hard-wearing and yet easy to grip. Moisture also plays a role as the palms of the hands sweat. The training comfort is increased if the handles do not change in the material quality. Rubber, neoprene or harder foam rubber are available as choices and should also be of high quality.
Everyone can understand that the push-up handles, whether classic or rotating, have to be particularly non-slip. The handles therefore usually have non-slip feet or lower surfaces that ensure a secure hold. If this is not the case, then no non-slip pad is useful. The floor should be hard and even, the slip resistance come from the handles themselves. Only in this way is it possible to use it correctly, so that wrists, arms, elbows and shoulders are protected.
Maximum weight and height
Of course, your own body weight also plays a role in buying the right push-up bars. Manufacturers indicate their products with a maximum body weight, which can then also be worn by the models without any problems. The maximum body weight for push-up bars is between 100 and 140 kilograms.
The body size also has an impact on the correct implementation of push-ups with the small devices. Most of the models are designed for sizes up to 1.90 meters
As with any sports exercise, the push-up bars can be used in combination with other sports equipment. A pad or mat is well suited to avoid the risk of injury, but still provide a certain floor stability. The mats are adapted to sports exercises and are therefore not too soft, but still cushion the body should it fall.
A sweatband is also useful because the exercises and push-ups are performed with the head down and the sweat should not run into the eyes. The hair can also be tied back in this way.
Suitable footwear such as sneakers or sports shoes complement the equipment.
Push Up Bar Alternatives
Push-ups can be performed with or without aids, as we have shown in detail in our push-up bars test. If you don’t train too often, you can of course always do the push-ups on your own fists, but you should make sure that you use a soft surface so that the exercise does not become too painful.
Another alternative would be dumbbells, which then act like push-up handles. Here, however, care must be taken that these do not roll away or slip during execution.
A medicine ball is also effective. It activates some muscle parts through the balancing act that is necessary for the implementation with the sports equipment and makes the exercise very difficult. Here, too, there is an elevated position and the body is more stretched. Your hands should rest on the medicine ball. Supporting it with your fingers is not cheap and, as with normal push-ups, can also put too much strain on the wrists.
Frequently Asked Questions: Push Up Bars
Do pushups help you lose weight?
Since it is a whole body exercise and if it is done correctly, the exercise can certainly help to reduce body weight and build muscle in the desired areas. It is important to supplement the push-ups with a healthy diet. Even the most demanding push-ups, even on push-up bars, don’t do much if you get up to eat properly afterwards. A special and coordinated training program makes more sense. It is nice that almost everyone can do push-ups themselves, and that not much space is required. If the advice and tips given by us in our push-up grips bars are used, push-ups will help you lose weight and, above all, help you maintain the desired weight.
What mistakes are common when doing pushups?
The real problem with the push-ups and the rather unsuccessful execution is probably that most people learn push-ups incorrectly at school. The right training and what is important is not taught there, but rather about endurance or about who can do the most push-ups.
At a young age this is completely okay, only with time and age do physical complaints arise if the execution is incorrect, e.g. shoulder or back pain. This should then be compensated for by correcting the training with pushups.
One of the most common mistakes is keeping your hands too far apart. It is just as wrong for the elbows to point outward during push-ups.
Such mistakes not only train the individual muscle groups less, but can also lead to injuries and overloading of the back if they are incorrectly implemented for a long time.
The hollow back is also not advisable for push-ups. There are exercises that involve the hollow back, the “Hindu push-up” or the “Tibetan push-up”. But basically a hollow back should be avoided.
Who should not do any push-up exercises?
As a full-body exercise, the push-ups are a real magic tool for building muscle. However, anyone who suffers from severe back pain or has damage to the spine should either leave the exercise entirely or only do it under the supervision of a trainer, as otherwise the load is too high.
With how many push-ups should you start?
Since the correct posture or learning the correct posture is a bit more strenuous at the beginning, 20 push-ups in a row in the correct posture are sufficient for beginners. Then as the security and execution increases, the number can slowly increase. Often, push-ups are also a beginner exercise to warm up and finally devote to other fitness equipment. Even under these circumstances, 15 to 20 push-ups are sufficient to optimally prepare and train the muscles.
Does additional weight help with the push-ups?
Exercising regularly also makes the push-ups repetitive faster and easier. So that the exercise does not get boring or the effect remains the same, additional weight can make the training more difficult, more demanding and increase it.
A backpack with weight on your back is not so useful, even if this is possible. This type of exercise puts too much strain on the back. The weight on the back can also lead to a hollow back, which in turn limits the effect and is controversial in its execution.
It is better to put your legs on a raised platform or edge, e.g. flat bench. The body’s center of gravity is changed, shifted forward so that more weight is on the chest and arms. The push-ups on the push-up handles is made more difficult, but remains within the scope of a correct execution.