Parallel-Bar Deep Push-Up
Dramatically improve upper body strength! This powerful push-up variation on parallel bars builds your chest, shoulders, and triceps.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself between a set of parallel bars. Grip one bar in each hand with your arms strong and extended, at shoulder-width apart or slightly wider. Your legs should be straight behind you, toes on the ground, maintaining a straight line with your body (plank position).
2. Engage your core and keep your body rigid. This will provide stability throughout the movement.
3. Start the movement by lowering your body in a controlled manner, bending at the elbows. Allow your chest to go further down than it would be able to with a regular push-up on the ground, as the bars offer a deeper range of motion.
4. Lower yourself until your shoulders are well below the level of your elbows, but ensure that you do not go so low as to place excess strain on your shoulder joints.
5. Once you reach the bottom of the exercise, press down into the bars and drive your body back up to the starting position. Focus on using your chest muscles to push up, while also engaging your triceps and shoulders.
6. Ensure your movements are smooth and controlled throughout the entire exercise.
7. Repeat the motion for the desired number of repetitions.
8. After completing a set, safely dismount from the bars and rest adequately before starting another set, if necessary.
Make sure to perform a proper warm-up prior to engaging in this exercise and adjust the number of repetitions and sets according to your fitness level and goals. It's highly recommended to use full range of motion to maximize the benefits, but always listen to your body and don't overextend to the point of discomfort or pain.
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