Description:
The barbell push-up is performed with the hands gripping a barbell, either set in a rack at a chosen height or resting on the floor. Raising the bar in a rack makes the movement easier, while a lower bar increases the difficulty.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Allows a neutral wrist and adjustable height.
- Trains the core to stay braced.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Barbell |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set a barbell in a rack at the height you want, or place a loaded barbell on the floor so it will not roll.
- Grip the bar slightly wider than your shoulders and set up in a plank.
- Brace your core so your body forms a straight line.
- Lower your chest to the bar under control.
- Press back up to full extension.
- Repeat for the desired reps, lowering the bar height to increase difficulty.
Common Mistakes:
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Using a partial range of motion.
- Losing the core brace through the rep.
- Dropping the head instead of keeping the neck neutral.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Weighted Push-Up
Safety Tips:
- Keep your body in a straight line with the core braced.
- Use a full range of motion on every rep.
- Stop if you feel wrist or shoulder pain.
- Progress the difficulty gradually.
- Make sure the barbell is secured in the rack or loaded so it cannot roll.
Additional Information:
Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.
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