Pushups with Handles: Benefits, Setup, and Proper Technique

How to Do Pushups with Handles?

Pushups with handles offer a superior training experience by enabling a greater range of motion for enhanced chest activation and significantly reducing wrist strain compared to traditional floor pushups, promoting both efficacy and comfort.

The Advantage of Pushup Handles

Incorporating pushup handles into your routine transforms a classic exercise, providing several distinct benefits for both performance and joint health:

• Enhanced Range of Motion (ROM): Handles elevate your hands, allowing your chest to descend further than the floor would permit. This increased ROM leads to a deeper stretch in the pectoral muscles, potentially stimulating greater muscle fiber recruitment and growth.
• Reduced Wrist Strain: Traditional pushups often force the wrists into an acutely extended (hyperextended) position, which can be uncomfortable or painful for many individuals. Handles allow you to maintain a neutral wrist position, similar to holding dumbbells, significantly alleviating pressure and making the exercise more accessible.
• Increased Stability and Grip Options: A secure grip on handles can provide a more stable base than palms on the floor. Some handles also offer various grip widths or angles, allowing for subtle shifts in muscle emphasis.
• Versatility and Portability: Pushup handles are lightweight and portable, making them ideal for home workouts, travel, or gym use. They can also be utilized for other bodyweight exercises like L-sits or pseudo-planche leans.

Anatomy and Biomechanics of the Pushup with Handles

Understanding the muscles involved and how they function during a pushup with handles is crucial for maximizing effectiveness and preventing injury.

• Primary Movers:
  • Pectoralis Major: The primary chest muscle, responsible for horizontal adduction (bringing the arm across the body) and shoulder flexion. The increased ROM with handles allows for a more profound stretch and contraction of this muscle.
  • Anterior Deltoid: The front part of the shoulder muscle, assisting in shoulder flexion and internal rotation.
  • Triceps Brachii: Located on the back of the upper arm, responsible for elbow extension (straightening the arm).
• Stabilizers:
  • Serratus Anterior: A muscle that protracts (moves forward) and upwardly rotates the scapula, crucial for shoulder blade stability and preventing "winging" of the shoulder blades.
  • Rotator Cuff Muscles: Deep shoulder muscles that stabilize the shoulder joint.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Essential for maintaining a rigid, straight body line from head to heels, preventing hip sag or excessive arching of the lower back.
  • Glutes and Quadriceps: Contribute to maintaining lower body rigidity.

The biomechanical advantage of handles lies in allowing the humerus (upper arm bone) to extend beyond the plane of the torso, which intensifies the stretch on the pectoralis major during the eccentric (lowering) phase.

Selecting the Right Pushup Handles

Choosing the appropriate handles can enhance your experience and safety. Consider the following:

• Material:
  • Steel: Very durable, stable, often heavier.
  • Plastic/PVC: Lightweight, portable, generally more affordable. Ensure they are robust and have good weight capacity.
  • Wood: Aesthetically pleasing, often provides a natural grip, but can be pricier.
• Grip Type: Look for handles with comfortable, non-slip grips (e.g., foam, rubber, or textured plastic) to prevent hand slippage and blisters.
• Stability: The base of the handles should be wide and equipped with non-slip pads (rubber feet) to prevent them from sliding during your workout.
• Height: Ensure the handles provide sufficient clearance for your chest to descend deeply without hitting the floor.
• Fixed vs. Rotating: Most pushup handles are fixed. Rotating handles (like those from Perfect Pushup) allow for dynamic wrist movement, which some users prefer for joint comfort or to engage different muscle fibers. For learning proper form, fixed handles are generally recommended first.

Setting Up for Success

Proper setup is critical for safety and effectiveness.

• Handle Placement: Place the handles on a flat, non-slip surface. The ideal width is typically slightly wider than shoulder-width, with the handles positioned directly under your shoulders or slightly outside. Experiment to find a comfortable position that allows for a deep stretch without shoulder discomfort.
• Grip: Grasp the handles firmly with a full hand wrap, ensuring your knuckles are pointing forward. Your wrists should remain neutral (straight, not bent backward or forward) throughout the exercise.
• Body Alignment: Assume a high plank position. Your head, shoulders, hips, knees, and ankles should form a straight line. Engage your core, glutes, and quadriceps to maintain this rigid plank throughout the movement. Your gaze should be slightly forward, not directly down or up.

Step-by-Step Execution

Follow these steps for a perfect pushup with handles:

1. Initial Position: Place your hands firmly on the handles, slightly wider than shoulder-width apart, ensuring your wrists are neutral. Extend your legs straight back, balancing on the balls of your feet, creating a straight line from head to heels. Engage your core.
2. Descent (Eccentric Phase): Inhale slowly as you bend your elbows, lowering your chest towards the floor between the handles. Allow your elbows to track slightly back and out (approximately 45-60 degrees from your torso) to protect your shoulders. Control the movement, feeling a deep stretch in your chest. Maintain a neutral spine and a rigid body line.
3. Bottom Position: Continue lowering until your chest is just below the height of the handles, or as deep as your flexibility and strength allow without compromising form or experiencing pain. Your shoulder blades should be retracted (pulled back).
4. Ascent (Concentric Phase): Exhale powerfully as you push through the handles, extending your elbows and driving your chest away from the floor. Focus on contracting your chest muscles to initiate the upward movement.
5. Top Position: Fully extend your elbows, returning to the starting plank position. As you reach the top, slightly protract your shoulder blades (push your upper back towards the ceiling) to fully engage the serratus anterior and achieve full lockout. Maintain your rigid body line.
6. Repetition: Immediately begin the next repetition by initiating the descent, maintaining control and proper form throughout.

Common Mistakes to Avoid

Even with handles, certain form errors can compromise effectiveness or lead to injury:

• Flared Elbows: Allowing elbows to point straight out to the sides (90 degrees from the torso) places excessive stress on the shoulder joints. Aim for a 45-60 degree angle.
• Sagging Hips or Arching Back: This indicates a lack of core engagement and puts undue strain on the lower back. Keep your core braced and maintain a straight line from head to heels.
• Neck Hyperextension or Flexion: Don't crane your neck up or let it hang down. Keep your neck in a neutral position, in line with your spine, with your gaze slightly forward.
• Partial Range of Motion: Not going deep enough or not fully extending at the top reduces the effectiveness of the exercise. Utilize the full ROM handles provide.
• Rushing Reps: Performing repetitions too quickly sacrifices control and muscle activation. Focus on a controlled descent and a powerful, deliberate ascent.
• Improper Handle Placement: Handles too wide or too narrow, or too far forward/back, can place unnecessary strain on wrists, elbows, or shoulders. Experiment to find your optimal position.

Progressive Overload and Variations

Once you've mastered the basic pushup with handles, you can implement strategies for progressive overload or introduce variations:

• Increase Repetitions and Sets: The most straightforward method of progression.
• Tempo Training: Slow down the eccentric (lowering) phase (e.g., 3-5 seconds down) to increase time under tension.
• Elevated Feet: Placing your feet on a raised surface (e.g., a bench or box) increases the proportion of your body weight you're pressing, making the exercise more challenging.
• Single-Arm Pushups (Advanced): Requires significant core stability and unilateral strength. This is an advanced progression.
• Plyometric Pushups: Perform the ascent explosively, pushing off the handles so your hands briefly leave them, then land softly.
• Handle Rotations (if applicable): If using rotating handles, incorporating a twist during the movement can add a dynamic element and challenge stability.

Safety Considerations and When to Consult a Professional

While pushups with handles are generally safe, always prioritize your well-being:

• Listen to Your Body: Stop immediately if you experience any sharp pain in your wrists, elbows, shoulders, or back.
• Stable Surface: Always ensure your pushup handles are placed on a stable, non-slip surface.
• Start Gradually: If you're new to handles or pushups, begin with fewer repetitions and focus on perfecting your form before increasing volume.
• Pre-existing Conditions: If you have any pre-existing shoulder, elbow, or wrist injuries, or chronic pain, consult a doctor or physical therapist before incorporating pushup handles into your routine.
• Professional Guidance: For personalized exercise programming or if you're unsure about proper form, consider consulting a certified personal trainer or kinesiologist.

Conclusion

Pushups with handles are an excellent modification that enhances the classic pushup, making it more effective for chest development and gentler on the wrists. By adhering to proper form, understanding the biomechanics, and progressively challenging yourself, you can safely and effectively integrate this powerful exercise into your fitness regimen to build upper body strength and promote overall functional fitness.