Push Up Handles vs Regular Push Ups: The Surprising Benefits of Using Handles for Your Workouts

The push-up is a classic bodyweight exercise that targets multiple muscle groups, including your chest, shoulders, triceps, and core. But if you’re looking for a way to add some variety or increase the challenge, you might be considering using push-up handles.

Push up handles vs regular push ups is a common question among fitness enthusiasts. Both exercises offer unique benefits, but which one is right for you depends on your fitness level, goals, and preferences. This blog post will delve into the pros and cons of each exercise, helping you make an informed decision.

Understanding Push Up Handles

Push-up handles, also known as push-up bars, are two handles that you grip with your hands, allowing you to perform push-ups with a wider range of motion. They elevate your hands above the ground, increasing the stretch in your chest and shoulders.

Benefits of Using Push Up Handles

• Increased Range of Motion: The elevated position of your hands allows for a deeper stretch in your chest and shoulders, enhancing muscle activation and growth.
• Reduced Wrist Strain: Push-up handles can be beneficial for individuals with wrist pain or discomfort, as they distribute weight more evenly across your hands.
• Improved Balance and Stability: The added instability of the handles requires more core engagement, improving your balance and stability.
• Increased Difficulty: Push-up handles make the exercise more challenging, requiring more strength and endurance to perform.
• Versatility: Push-up handles can be used for various exercises, including tricep dips, incline push-ups, and decline push-ups.

Benefits of Regular Push Ups

• Simple and Accessible: Regular push-ups require no equipment and can be performed anywhere, making them a highly accessible exercise.
• Full-Body Engagement: Regular push-ups engage various muscle groups, including your chest, shoulders, triceps, biceps, and core.
• Improved Functional Strength: Regular push-ups build practical strength that translates to everyday activities.
• Suitable for Beginners: Regular push-ups are a great starting point for beginners who are new to strength training.

Drawbacks of Push Up Handles

• Cost: Push-up handles can be an additional expense, especially if you’re just starting your fitness journey.
• Space Requirements: You’ll need some space to set up and perform push-ups with handles.
• Learning Curve: It may take some time to get used to using push-up handles and maintain proper form.

Drawbacks of Regular Push Ups

• Limited Range of Motion: Regular push-ups offer a more limited range of motion compared to push-up handles.
• Wrist Strain: Regular push-ups can strain your wrists, especially if you have pre-existing wrist issues.
• Limited Difficulty: Regular push-ups might not be challenging enough for individuals with a higher fitness level.

Choosing the Right Option

Ultimately, the choice between push-up handles and regular push-ups depends on your individual needs and goals.

Consider using push-up handles if:

• You’re looking for a more challenging workout.
• You want to increase your range of motion and muscle activation.
• You have wrist pain or discomfort.
• You’re experienced with regular push-ups and want to advance your training.

Consider sticking with regular push-ups if:

• You’re a beginner who’s new to strength training.
• You’re looking for a simple and accessible exercise.
• You’re limited on space or budget.

Tips for Performing Push Ups

• Proper Form: Maintain a straight line from your head to your heels, engaging your core and glutes.
• Controlled Movement: Lower your body slowly and push back up explosively.
• Breathing: Inhale as you lower your body and exhale as you push up.
• Progression: Start with a variation that you can perform with good form and gradually increase the difficulty as you get stronger.

Push Up Variations

Both regular push-ups and push-ups with handles offer a variety of variations to challenge your muscles and keep your workouts engaging.

Regular Push-Up Variations:

• Incline Push-Ups: Performed with your hands elevated on a bench or box, making the exercise easier.
• Decline Push-Ups: Performed with your feet elevated on a bench or box, making the exercise harder.
• Close-Grip Push-Ups: Performed with your hands closer together, targeting your triceps more.
• Wide-Grip Push-Ups: Performed with your hands wider apart, targeting your chest more.

Push Up Handle Variations:

• Diamond Push-Ups: Performed with your hands close together in a diamond shape, targeting your triceps.
• Archer Push-Ups: Performed with one hand slightly forward, targeting your chest and shoulders.
• Plyometric Push-Ups: Performed with an explosive push-up, adding power and explosiveness.

Push Up Handles vs Regular Push Ups: Final Thoughts

Both push-up handles and regular push-ups are excellent exercises for building strength, improving your physique, and enhancing your overall fitness. The best option for you depends on your individual needs, goals, and preferences.

By understanding the benefits and drawbacks of each exercise, you can make an informed decision and choose the one that best suits your fitness journey.

What You Need to Learn

Q: What are some good alternatives to push-up handles?

A: If you don’t have push-up handles, you can use other alternatives like elevated surfaces like benches, boxes, or even sturdy chairs to achieve a similar effect.

Q: Can I use push-up handles for other exercises besides push-ups?

A: Absolutely! Push-up handles are versatile and can be used for various exercises like tricep dips, incline push-ups, and decline push-ups.

Q: How often should I perform push-ups?

A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.

Q: How many push-ups should I do?

A: Start with a number of repetitions that you can perform with good form and gradually increase the number as you get stronger.

Q: What are some tips for preventing wrist pain when doing push-ups?

A: Ensure proper form, engage your core, and consider using wrist wraps for extra support.