Push Up Bar Workout (At-Home Calisthenics Exercises)

Push-up bars are highly sought-after calisthenics equipment since they bring an amazing exercise variety to your workout regime. The greatest thing about push-up bars is that you can use them anywhere, anytime, outdoors or indoors, and you do not even need a calisthenics park or a gym.  

Read on to understand what a push-up bar workout entails and the best push-up bar exercises.

While doing a handstand or push-ups, there will be a high load on the wrists, resulting in pain. On-floor training without a push-up bar can result in an uncomfortable wrist position, ultimately damaging your performance.  

Exercises using push-up bars offer a grip while putting your wrists in a neutral and comfortable position, giving better training results.  

Here are 12 exercises to do with push up bars: 

1. Push-Ups 

The most renowned exercise for push-up bars is doing a push-up. The most significant benefit of doing it on the parallettes is going deeper than traditional push-ups and getting a much higher muscle stimulus.  

The increased muscle stimulus in line adds to greater strength and muscle building. Another great thing about doing push-up exercises with a push-up bar is that you will be able to adjust your hands' position to perform narrow or wide push-ups.

Related Article - Push Ups Vs Dips

push up bar workout

2. Pike Push-Ups 

The pike push-ups can also be performed without using a push-up bar. However, once again, you benefit from an extensive motion range. Just keep the legs stretched to execute your pike push-up exercise correctly.  

While doing a pike push-up, the closer you keep your feet near your hands, the more effective and difficult your exercise regime will be. However, the most important thing to note is to keep the legs extended.

Pike Push-Ups

3. L-Sit  

Among all the exercises to do with push-up bars, the L-sit is among the most basic in calisthenics, and that is why it carries great importance if you want to move on to advanced skills like the front lever. This exercise employs the use of muscles all over your body since it requires high body tension.

While doing the L-sit exercise using push-up bars, extend your arms completely and protract the shoulder to ensure that you have the perfect form instantly.  

Read More - Calisthenics Body Vs Gym Body

L-Sit

4. Tucked Planche

Among the advanced calisthenics push-up bar exercises list is the tucked planche. This exercise bears a resemblance to the frog stand. However, there is one key difference: you do not place your knees on your elbows.

This makes the tucked planche much more challenging as there's greater stress on your wrists. The push-ups then counteract it and make your wrists feel more comfortable.  

While doing the tucked planche push-up bar exercise, one thing to remember is to push out your shoulders. This will ensure that you have the perfect form. Also, note that your arms must be extended fully.

See Also - What Do Wrist Wraps Do?

Tucked Planche

5. Handstand Push Ups  

Handstand push-ups are among the more advanced exercises to do with push-up bars, and therefore they must not be done until you can perform around ten or more regular push-ups easily. The easiest way to perform handstand push-ups is by placing the bars a couple of inches from the wall, equivalent to one another.  

Then put your hands on the bars and kick all the way up so that your legs hit the wall. Next, slowly lower yourself down as far as you can. While doing this push-up bar exercise, you can also place an abdominal mat on the ground to cushion your head if you can lower that far.  

Handstand Push Ups

6. Frog Stand 

There are various exercises to do with push-up bars, which become a basis for numerous others, and such is the case for the frog stand. It is a precursor for various exercise skills, including the handstand and tucked planche. Ideally, you can improve your body tension and develop a feel for multiple advanced skills.  

To do a frog stand, you must grab push-up bar grips and then support yourself via your knees on elbows. Initially, this exercise might feel unfamiliar and awkward for you since it requires some form of balance.

However, with time you can work towards complete extension of your arms. Use the elbows less and less to support the knees until there is no longer a need to rest them.  

Frog Stand

7. Handstand 

For various athletes, doing a handstand on a parallette is much more comfortable since you have better control and traction and can easily push yourself back in case of losing your balance. The combination of balance and strength needs a lot of time, patience, and practice to learn.  

The best way to train for a handstand workout via push-up bars is on the wall or with a partner first since you will often lose your balance. You will benefit from a much safer training when you do it with a partner. Furthermore, it will also help you learn the right roll-off from a handstand if you are ever training alone.  

Related Article - How To Build A Calisthenics Home Gym

Handstand

8. Hollow Back Handstand 

One of the push-up bar exercises involving a handstand is the hollow back handstand. It requires great mobility. If we talk about strength, the difference between a normal handstand and a hollow back handstand is not much; however, the balance is different since your body's center of gravity shifts. Start with a normal handstand and then perform two movements simultaneously: 

Bend the legs furthest over the head and push your shoulders in the opposite direction. If you only do it with your legs bent over, you will lose your balance quickly. Work on your stretch a lot and learn a good bridge optimally; doing so will make hollow back handstands easier for you.  

Hollow Back Handstand

9. One Arm Handstand 

The one-arm handstand is one of the most difficult in calisthenics. To do a one-arm handstand, you need a highly developed balance, and without constant training, it will be next to impossible to master the one-arm handstand.

The foundation is a secure and clean grip in a handstand, so try to grip the bars a bit tighter while doing this push-up bar exercise so you can quickly shift your weight to one side. Among the push-up bars exercise variations, the weight shifts are pretty popular when doing the one-arm handstand.  

One Arm Handstand

10. Full Planche 

In the calisthenics community and especially in exercises using push-up bars, the full planche is considered a 'dream skill.' The development from a simple straddle planche to an all-out full planchet is quite profound and needs a lot of training and dedication.

However, the most beneficial thing about full planche is not being discouraged by slow progress. For certain athletes, mastering the full planchet may take years, whereas, for others, it only takes a few months.  

You can also use resistance bands to form a better feel of the full planche and turn your workout quite exciting. Simultaneously, you will also improve your strength and technique, and it also becomes easier for you to track your progress since you will work with varying strength resistance bands.  

Full Planche

11. Straddle Planche 

In the calisthenics community, most people aim to master the straddle planche. Though this push-up bar exercise takes some strength and time to learn, an essential part of it is arm strength, which includes the forearms and biceps.

This strength is also required for other exercises such as the human flag, front lever, or iron cross. Straddle planche also needs a strong core and powerful shoulders; that is why an extremely good tucked planche is required to start working on your straddle planche.  

Straddle Planche

12. One Arm Handstand Flag 

Not all individuals can hold the one-arm handstand flag since it's extremely difficult. This makes the exercise much more attractive to most athletes, as you cannot see it often. 

A mixture of a handstand and human flag is only the start; once you master the push-up, bars exercise variations, it is only a matter of honing the skill and attaining perfection on a single hand.

Mobility is an excellent benefit if you are thinking of mastering the one-arm handstand flag. The balance may be somewhat unusual initially; however, you will soon develop a feeling for it.

One Arm Handstand Flag

Benefits Of Push Up Bar Exercises 

Before starting a workout using push-up bars, you must know their advantages. Here are some of the benefits of push up bar exercises: 

  • Using push up bars regularly helps to increase your wrist strength and your hands' grip.
  • You will easily be able to perform fist push-ups. 
  • You will burn much more calories in an exercise with a push up bar as compared to regular push-ups since your body will be at an elevated level. 
  • It is an excellent tool for gymnasts looking to improve their balance and lower slip risk because of palm sweat. 
  • Most of the push-up bars are adjustable as per convenience. So, you need not worry about exercising with the wrong size tool. 
  • Push up bar ab exercises help strengthen your abdominal muscles if you use them regularly and correctly. 

Suggested Gear - Best WOD & Gymnastics Grips


What Muscles Do Push Up Bar Exercises Target? 

Push-up bars enhance the motion range of your push-up, and the science behind the consequent result is quite simple: improving your motion range in any exercise builds your muscles and makes you stronger faster. 

A push-up is one of the most beneficial and simplest exercises to perform to gain muscle and strength. Exercises using a push-up bar use your body weight as resistance and work your core and upper body simultaneously.  

In a typical push-up bars workout, these muscles are targeted: 

  • Pectorals or chest muscles 
  • Deltoids or shoulder muscles 
  • Triceps 
  • Abdominals 
  • Serratus anterior or the muscles directly under the armpit known as 'wing' muscles  

The best thing about the push-up bar exercises is that it will be hard for your body and you to get used to them. There are various push-up bars exercise variations that target every muscle differently.  

Read More - Gymnastic Ring Dip Alternatives


Push Up Bar Training Regimen 

Push-ups are a strenuous exercise, and mastering them requires practice. Push-up bar exercises for beginners can be pretty challenging, particularly for overweight people. Though do not fret; even if you can do only two to three push-ups initially, keep trying.  

It is a gradual improvement process, and there is no limit to the number of push-ups someone can do in a day. Most fitness experts do more than 300 push-ups in a day. However, for an average individual, even 50-100 push-ups using a push-up bar will be enough to maintain their upper body if done correctly.  

Start with a small number, like doing 20 push-ups, though do not get stuck to this number. You must constantly increase this number to challenge your body continually. Ideally, do three sets of 12 reps, resting 3 minutes after every set each day; this will help you increase your muscle strength.  

Related Article - Best Push Up Bars For Home Use


Frequently Asked Push Up Bar Workout Questions

Should beginners use push-up bars?

One of the most renowned advantages of using a push-up bar is that it is easier on your wrists. This makes it ideal for beginners, and there are various push-up bar exercises for beginners that help with it.

Do push-up bars make push-ups easier or harder?

Push-up bars make the push-ups much more challenging and help you gain the most out of every rep. They enhance the push-up motion range, thus helping you build muscles stronger and faster.

Are push-up bars safe?

Yes, push-up bars are relatively safe. They help lower damage to the wrists due to improper technique, which is a hazard while attempting regular push-ups. However, by providing a grip, they lower wrist injury.

Can you build muscle with push-up bars?

Yes, you can. Using push-up bars will help build your upper body muscles like your chest, arms, and shoulder. In addition, they help you lower yourself much closer to the floor, making your muscles work harder when doing a set.


Conclusion

Exercises with push-up bars are great to increase core strength and build your upper body muscles. Hopefully, this buying guide was able to help you understand all the exercises you can do at home with your push-up bars and their benefits.