30 Day Push Up Bar Workout Plan

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Are you tired of the same old push-up routine? Do you want to take your workouts to the next level? If so, then you're in the right place. In this blog post, we give you a 30 day push-up bar workout plan that you can include in your weekly trainng program.Whether you're a beginner or a seasoned fitness enthusiast, incorporating push-up bars into your workouts will elevate your strength, stability, and overall performance. So, get ready to challenge yourself and discover the incredible advantages that push-up bar workouts have to offer.

4 Week Push Up Bar Workout Plan for Muscle Gain and Definition

Week 1: Foundation Building

  • Day 1: 3 sets of 8 standard push-ups (using flat push-up bars)
  • Day 2: Rest or active recovery (e.g., walking, light stretching)
  • Day 3: 3 sets of 10 standard push-ups
  • Day 4: Rest or active recovery
  • Day 5: 3 sets of 8 wide push-ups (using wide-grip push-up bars)
  • Day 6: Rest or active recovery
  • Day 7: 3 sets of 10 wide push-ups

Week 2: Volume and Endurance

  • Day 8: 4 sets of 12 standard push-ups
  • Day 9: Rest or active recovery
  • Day 10: 4 sets of 12 wide push-ups
  • Day 11: Rest or active recovery
  • Day 12: 3 sets of 8 decline push-ups (feet elevated on a stable surface)
  • Day 13: Rest or active recovery
  • Day 14: 4 sets of 8 decline push-ups

Week 3: Intensity Increase

  • Day 15: 5 sets of 15 standard push-ups
  • Day 16: Rest or active recovery
  • Day 17: 5 sets of 15 wide push-ups
  • Day 18: Rest or active recovery
  • Day 19: 4 sets of 10 decline push-ups
  • Day 20: Rest or active recovery
  • Day 21: 4 sets of 8 diamond push-ups (using close-grip push-up bars for triceps focus)

Week 4: Peak and Taper

  • Day 22: 5 sets of 20 standard push-ups
  • Day 23: Rest or active recovery
  • Day 24: 5 sets of 20 wide push-ups
  • Day 25: Rest or active recovery
  • Day 26: 5 sets of 12 decline push-ups
  • Day 27: Rest or active recovery
  • Day 28: 5 sets of 10 diamond push-ups

Final Days: Test and Recovery

  • Day 29: Max push-ups test: Perform as many push-ups as possible in one go to test improvement.
  • Day 30: Full rest and recovery.

Benefits of Using Push up Bars

Push up blocks or bars are a simple yet effective tool for optimizing your push up routine. By allowing for a deeper range of motion and better engagement of specific muscle groups, push up bars can significantly enhance muscle activation. In this section, we will explore the benefits of using push up bars and how they can lead to improved muscle strength and definition.

Deeper Range of Motion

Push up bars elevate your hands off the ground, providing a greater range of motion compared to traditional push ups. This increased range of motion allows you to lower your chest closer to the ground, giving your muscles a more challenging workout. Here are some key benefits of a deeper range of motion:

  • Increased muscle activation: By lowering your chest closer to the ground, you engage more muscle fibers in your chest, shoulders, and triceps.
  • Improved flexibility: Push up bars encourage a fuller extension of your muscles, helping to improve overall flexibility.
  • Enhanced core stability: The increased range of motion requires greater core stability, leading to stronger abdominal muscles.

Better Engagement of Specific Muscles

Push up bars also promote better engagement of specific muscle groups, targeting the chest, shoulders, and triceps more effectively. Here's how push up bars optimize muscle activation:

Reduced Wrist Strain

Push up bars also promote better engagement of specific muscle groups, targeting the chest, shoulders, and triceps more effectively. Here's how push up bars optimize muscle activation:

Chest Activation

With push up bars, your hands are positioned slightly wider than shoulder-width apart. This wider hand placement emphasizes the activation of your chest muscles, providing a more intense workout for this key muscle group.

Shoulder Activation

The elevated position of your hands on the push up bars places more emphasis on your shoulder muscles, particularly the anterior deltoids. This targeted activation helps to develop stronger and more defined shoulders.

Triceps Activation

Push up bars allow for a greater range of motion and a deeper stretch of the triceps muscles. As a result, the triceps are engaged more effectively, leading to improved strength and definition in the back of the arms.

Improved Muscle Strength and Definition

By utilizing push up bars and experiencing enhanced muscle activation, you can expect to see improvements in muscle strength and definition. Here are the key benefits:

  • Increased muscle hypertrophy: The combination of deeper range of motion and better engagement of specific muscles leads to increased muscle size and strength.
  • Improved muscular endurance: Push up bars challenge your muscles to work harder, increasing their endurance over time.
  • Enhanced muscle definition: The targeted activation of chest, shoulder, and triceps muscles helps to sculpt and define these areas, giving you a more chiseled appearance.

Push Up Bars vs. Traditional Push Ups

To better understand the benefits of push up bars, let's compare them to traditional push ups:

Push Up BarsTraditional Push Ups
Provides a more ergonomic hand positionRequires hands to be flat on the ground, causing strain on the wrists
Reduces wrist strain and discomfortCan lead to wrist pain and potential injuries
Allows for a deeper range of motionLimited range of motion
Enables greater muscle engagementMay cause excessive stress on the wrists, limiting muscle engagement

In Conclusion

Push up bars are a valuable tool for anyone looking to perform push ups with reduced wrist strain and improved form. By providing an ergonomic hand position, these simple devices can help individuals avoid wrist discomfort and potential injuries, allowing them to focus on building strength and achieving their fitness goals. Try our 30 day push up bar workout and experience see the difference in your strength and endurance.

Frequently Asked Questions (FAQ) about Push Up Bar Workout

Are there any advantages to using push up bars compared to traditional push ups?

Yes, there are several advantages to using push up bars compared to traditional push ups.

Firstly, push up bars allow for a greater range of motion. By elevating your hands off the ground, push up bars enable you to lower your chest closer to the floor. This increased range of motion engages your muscles more effectively, leading to greater strength and muscle development.

Secondly, push up bars provide a more ergonomic grip. The handles of the bars are designed to accommodate a natural hand and wrist position, reducing strain on your joints. This can help prevent wrist pain and discomfort that may occur during traditional push ups.

Additionally, push up bars promote better stability and balance. The elevated position of the bars allows for a more stable base, minimizing the risk of wrist or hand slipping. This stability enables you to focus on proper form, which is crucial for maximizing the benefits of the exercise and reducing the chances of injury.

Furthermore, push up bars make it easier to target specific muscle groups. By adjusting the width of your grip on the bars, you can emphasize different muscle groups such as the chest, shoulders, and triceps. This versatility allows for a more targeted and efficient workout.

Lastly, push up bars are portable and convenient. They are lightweight and easy to carry, making them ideal for home workouts, travel, or exercising outdoors. Their compact size also means they require minimal storage space.

In conclusion, using push up bars offers advantages such as increased range of motion, improved grip and ergonomics, enhanced stability, targeted muscle engagement, and portability. Incorporating push up bars into your exercise routine can enhance the effectiveness and efficiency of your push up workouts.

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