Exercises on a Pushup Bar

There are two types of pushup bars: individual pushup handles that elevate your hands off the floor so you can keep your wrists in neutral position during pushups and leverage-mount pullup bars, which double as pushup handles when placed handles-down on the floor. You can use either type of equipment for doing pushups, but both also have a few other, albeit limited, exercise applications.

Pushups

Using pushup bars can improve your pushups in either of two ways -- keeping your wrists in neutral position and raising you higher off the floor to allow an increased range of motion. The extra range of motion can be useful if you're training for martial arts or any other sport that requires you to apply force through an extended range of motion; in that case, training in that range of motion can help reduce your risk of injury. However, if you don't need to use the increased range of motion and if the wrist hyperextension of the standard pushup position doesn't bother you, you don't actually need bars or handles to do pushups at all.

Dips

Both individual pushup handles and leverage-mount pullup/pushup bars are marketed as equipment for bodyweight dips. You sit on the floor with the handles just behind you, reach back, grasp the handles and straighten your arms to push yourself up. This exercise does work your triceps, but allows only a limited range of motion; you'd be better off doing bodyweight dips off the edge of a weight bench, a chair or even the bed.

Mountain Climbers

If you struggle to keep your body steady during mountain climbers, pushup bars may be a good solution. Assume the pushup position over the bars and "run" in place, alternating forward and back foot placements as quickly as possible, keeping your body in as straight and horizontal a position as possible.

T Pushups

You can use pushup handles to perform T-pushups, just as you would on the floor: Do a regular pushup, then from the "up" position, rotate your entire body until your feet are stacked and one arm reaches straight up. Then go back to the pushup position, do a full pushup and repeat the upward reach on the other side. However, be very wary of doing this exercise on rotating pushup handles; if they shift beneath you, you could injure your shoulder.

Shoulder Press Pushups

You wouldn't want to do an actual handstand over pushup handles. But you can simulate the working angle by assuming the pushup position and then walking your feet close to your hands, keeping your back and legs straight so your hips pike up. Then perform an upside-down shoulder press, bending your arms to lower your shoulders toward the ground, then straightening your arms to press back up to the starting position.

Dive Bombers

The extra elevation that pushup bars provide makes doing dive bomber pushups a little easier. Assume the shoulder press pushup position, with your feet slightly wider apart than your hands; your body should form an upside-down "V." Lower your shoulders toward the floor, slowly lowering your hips and straightening your body as you go. Then push your shoulders forward and up, keeping your hips low, much like the cobra pose in yoga. Reverse the motion, bringing your shoulders down and back, then elevating your hips as you return to the piked, handstand pushup position.

References

Article reviewed by Lauren Fritsky Last updated on: Aug 11, 2011

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