Bar Push-Up Smith Machine
The hands-elevated push-up is a challenging variation on the classic push-up exercise. Rather than having your body parallel to the floor, the hands are raised to create an angle with the floor. This requires more strength and stability from the muscles in your chest, shoulders, and core.
The hands-elevated push-up is a great way to add a new level of difficulty to your workout routine. It can help you to build strength and stability, while also developing your muscular endurance. This exercise is also beneficial for improving your posture, as it encourages correct alignment of your body.
The key to performing the hands-elevated push-up is to maintain a strong core and keep your body in a straight line from your head to your heels. To make the exercise easier, you can use a lower surface such as a box or step for your hands to rest on. You can also modify the exercise by reducing the angle of your body to the floor.
The hands-elevated push-up is a great way to add a new challenge to your workout routine. It can help to build strength, stability, and muscular endurance, while also promoting good posture. Start off with a lower surface and a more shallow angle, and gradually increase the difficulty as you become more comfortable with the exercise.
Type:
Plyometrics
Muscles Used:
Chest
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- The hands-elevated push-up is a great way to add a new level of difficulty to your workout routine.
- It can help to develop strength, stability, and muscular endurance, while also improving your posture.
- The key to performing the hands-elevated push-up is to keep your core strong and your body in a straight line.
- You can make the exercise easier by using a lower surface or reducing the angle of your body to the floor.
- No equipment is required to perform this exercise, making it ideal for any fitness level.
- It is great for targeting the lower chest and can be used as burn-out sets at the end of a chest workout.
Step by Step Instructions For Bar Push-Up Smith Machine
- Find a sturdy elevated surface, such as a box or step, that is at a comfortable height for your hands to rest on.
- Position yourself facing the elevated surface, with your hands placed slightly wider than shoulder-width apart on the surface.
- Step back with your feet, so that your body is in a straight line from your head to your heels.
- Engage your core muscles and keep your body in a straight line throughout the exercise.
- Lower your body towards the elevated surface by bending your elbows, while keeping your back flat and abs braced.
- Continue lowering yourself until your chest is nearly touching the elevated surface.
- Push through your hands and extend your elbows to return to the starting position.
- Repeat the exercise for the recommended number of repetitions.
- As you become more comfortable with the exercise, gradually increase the difficulty by using a higher surface or reducing the angle of your body to the floor.
Warm Up Tips
- Lower the bar of the smith machine to knee height.
- Place your hands on the bar slightly wider than shoulder-width apart.
- Step back and position your body in a plank position.
- Keep your back flat and abs braced.
- Lower yourself down by flexing your elbows until your chest nearly touches the bar.
- Press through your hands and contract your pecs and triceps to return to the starting position.
- Repeat for the recommended number of repetitions.
Bar Push-Up Smith Machine Safety Tips
- Ensure that the bar on the smith machine is set to an appropriate height, around knee level, to provide stability and support during the exercise.
- Place your hands on the bar slightly wider than shoulder-width apart to maintain a stable grip and distribute the weight evenly.
- Step back with your feet to assume a plank position, with your body in a straight line from head to heels. This will help engage your core and maintain proper form throughout the exercise.
- Keep your back flat and your abs braced to avoid straining your lower back and maintain a strong and stable posture.
- Lower yourself down by flexing your elbows, ensuring that your chest nearly touches the bar. This will engage your chest muscles and triceps effectively.
- Press through your hands and contract your pecs and triceps to return to the starting position. This movement should be controlled and steady to avoid any sudden jerking or strain on your muscles.
- Repeat the exercise for the recommended number of repetitions, gradually increasing the difficulty as you become more comfortable and stronger.
- Start with a lower surface, such as a box or step, for your hands to rest on if the exercise feels too challenging. This will decrease the angle of your body to the floor and make it easier to perform.
- Listen to your body and stop the exercise if you experience any pain or discomfort. It’s
Incorporating Into Other Workouts
One way to incorporate the hands-elevated push-up into your workout routine is by using it as a burn-out set at the end of a chest workout. After completing your main chest exercises, such as bench press or chest press, you can finish off your workout with a set of hands-elevated push-ups. This will help to target and fatigue your lower chest muscles, giving them an extra challenge.
To perform the hands-elevated push-up, find a sturdy elevated surface, such as a box or step, that is at a comfortable height for your hands to rest on. Position yourself facing the elevated surface, with your hands placed slightly wider than shoulder-width apart on the surface. Step back with your feet, so that your body is in a straight line from your head to your heels.
Engage your core muscles and keep your body in a straight line throughout the exercise. Lower your body towards the elevated surface by bending your elbows, while keeping your back flat and abs braced. Continue lowering yourself until your chest is nearly touching the elevated surface. Push through your hands and extend your elbows to return to the starting position. Repeat the exercise for the recommended number of repetitions.
As you become more comfortable with the exercise, you can gradually increase the difficulty by using a higher surface or reducing the angle of your body to the floor. This will challenge your chest muscles even more and help you to continue progressing in your workouts.
Incorporating the hands-elevated push-up into your