Push up (With push up handles)

Perform push-ups with handles to deepen your chest engagement and protect your wrists.

IntermediateChest Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Push up (With push up handles)

Compound

Wide Hand Push up

Chest · Pectoralis Major Sternal Head · Body weight

Intermediate

Description

A variation of the classic push-up using push-up handles to increase range of motion and engage more muscle groups.

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How to do Push up (With push up handles)

01
Setup
Place the push-up handles on the floor, slightly wider than shoulder-width apart, ensuring they are aligned with your chest at the bottom of the movement. Grip the handles firmly with a neutral wrist position.
02
Setup
Assume a high plank position with your body straight from head to heels, core braced, and your hands positioned directly over the handles.
03
Inhale as you slowly lower your chest towards the floor between the handles, allowing your elbows to track slightly back and out at approximately a 45-degree angle from your torso.
04
Continue lowering until your chest is below the level of your hands, feeling a deep stretch in your pectoral muscles due to the increased range of motion the handles provide.
05
Exhale powerfully as you push through the handles to extend your arms and return to the starting high plank position, fully engaging your chest and triceps at the top.

Tips

Maintain a neutral spine throughout the entire movement by actively engaging your core and squeezing your glutes to prevent your hips from sagging or your lower back from arching.
Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle tension and enhance strength gains in your chest and triceps.
Focus on driving through the heels of your hands on the handles, imagining pushing the floor away from you, to better activate your chest muscles during the upward push.
Experiment with the width of your handle placement: a wider grip will emphasize the outer chest, while a slightly narrower grip will place more focus on the triceps and inner chest.

Common mistakes

Avoid letting your hips sag or your lower back arch by actively bracing your core and squeezing your glutes throughout the entire movement to maintain a straight body line.
Prevent excessive elbow flare by keeping your elbows tracking slightly back and at about a 45-degree angle relative to your torso to protect your shoulder joints.
Ensure you achieve a full range of motion by lowering your chest until it's below the level of your hands, utilizing the handles' benefit for a deeper pectoral stretch.

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Questions

Is Push up (With push up handles) good for beginners?

Push up (With push up handles) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Push up (With push up handles)?

You need Body weight to perform Push up (With push up handles). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Push up (With push up handles)?

Maintain a neutral spine throughout the entire movement by actively engaging your core and squeezing your glutes to prevent your hips from sagging or your lower back from arching. Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle tension and enhance strength gains in your chest and triceps. Focus on driving through the heels of your hands on the handles, imagining pushing the floor away from you, to better activate your chest muscles during the upward push. Experiment with the width of your handle placement: a wider grip will emphasize the outer chest, while a slightly narrower grip will place more focus on the triceps and inner chest.

What are common mistakes when doing Push up (With push up handles)?

Avoid letting your hips sag or your lower back arch by actively bracing your core and squeezing your glutes throughout the entire movement to maintain a straight body line. Prevent excessive elbow flare by keeping your elbows tracking slightly back and at about a 45-degree angle relative to your torso to protect your shoulder joints. Ensure you achieve a full range of motion by lowering your chest until it's below the level of your hands, utilizing the handles' benefit for a deeper pectoral stretch.