I increased my push-ups by adding 50 barbell push-ups a day to my exercise routine for a week. My breasts are still healing, but I’ve learned a few lessons along the way.
Humble push-ups are a classic compound exercise included in functional training. Targets the anterior deltoids (front of the shoulders), pecs, and triceps to tone the core and build upper body strength.
A bodyweight version of the bench press, this move provides a pectoral pump for those who can stand it.and if you Can not, you can still access the exercises using your knees. I haven’t participated in many upper body fitness challenges lately, so this time I tried jumping with a barbell. And the result surprised me. I will explain what happened.
how to do barbell push ups
As the name suggests, barbell pushups mean learning how to do pushups while gripping the barbell underneath. It’s like flipping a bench press. Here’s a step-by-step explanation.
how:
- Start by kneeling with a weighted barbell in front of you.
- Grasp the barbell with your hands shoulder-width apart and your thumbs wrapped around the bar.
- Return to a pushup position, stack your shoulders over your wrists, and place your hips in line with your knees.train your core
- Bend your elbows and do a push-up, lowering your chest to the bar
- Move the barbell as still as possible, stop at the bottom, then force it back to the starting position.
Your chest should follow the bar all the way up. Keep your hips straight and look slightly forward to keep your spine neutral. If you find it difficult to control the barbell, try moving it from your knees instead.
I did 50 barbell push-ups every day for a week – I was amazed at the results
Here’s what it looks like:
First day
The standard range of push-ups in a strength program is 50, but the stability and balance required to keep the barbell in place took a toll on my muscles, especially my arms, and left me feeling smoked after.
The sheer effort of focusing on the pushup while preventing it from moving downward put my muscles into greater tension and worked harder under the weight load. My core needed to stabilize my torso and shoulders to support my weight on the bar. I’m glad I didn’t have to aim for high numbers with this.
On Day 1, the reps and sets were: 5 sets of 10 reps.
2nd and 3rd day
After the first day, I realized how focused I was on building my core. Core engagement is very important to keep your body and barbell stable by preventing your hips from sagging or your hips from lifting too high during the movement.
I hit my shake much earlier than usual, so I was forced to fall to my knees in the final few times of each set. Before he graduates to barbell, it’s a good idea to have at least 10 bodyweight push-ups in his repertoire. But this is a great alternative to the bench press, depending on your weight and targeting the same muscle groups.
Days 4 and 5
If you’re already thinking about trying barbell push-ups, you need some strength and stability. Not recommended for those with shoulder pain.
But there are several ways to approach it. First, place the barbell low on the rack (see below) and practice using the bar from a stable position. Then place the loaded barbell on the floor and place the weights near each side so that the barbell doesn’t travel too far if you lose control. Like me, you can also use your knees until they are comfortable.
I love pushups and thankfully I have a strong core that helps me control the barbell. Nevertheless, I had to use my knees more than I expected and my upper body felt smoky after 5 days, even though 50 reps is a pretty “standard” amount.
Days 6 and 7
I really enjoyed this challenge. That’s too much to put into words considering his recent adventures of 90 pistol squats every day for a week. What surprised me most was how the humble barbell brought me to my knees (literally).
Push-ups are one of my most accomplished exercises, but suddenly I was shaking with every repetition. If push-ups are stationary and you want to build upper body strength with your own body weight without weights, this is your chance. Similarly, if you feel confident doing push-ups or barbell push-ups and want to challenge yourself, increase the number of repetitions and avoid using your knees.
