Push Up With Push Up Handles

Muscles worked

Setup

1. Place the push-up handles on the floor slightly wider than shoulder-width apart, angled slightly outward for comfort.
2. Grip the handles firmly with a neutral grip (palms facing each other) and extend your legs behind you.
3. Position your feet together or hip-width apart, creating a straight line from your head to your heels.
4. Engage your core and glutes to stabilize your pelvis and spine.

How to do it

1. Inhale and lower your body by bending the elbows, allowing your chest to pass between the handles for a deep stretch.
2. Maintain a controlled 2-second eccentric (lowering) phase, keeping your elbows at a 45-degree angle to your torso.
3. Exhale and drive through the handles to return to the starting position, fully extending your arms.
4. Pause briefly at the top of the movement while maintaining tension in the chest and triceps.

Form checklist

• Keep your wrists stacked directly under your shoulders at the top of the movement.
• Avoid letting your hips sag or your lower back arch excessively.
• Ensure your neck remains neutral by looking at a spot on the floor about 6 inches in front of the handles.
• Do not allow your elbows to flare out 90 degrees from your body.

Pro tips

• At the top of the rep, imagine trying to slide the handles toward each other to maximize the peak contraction of the inner pectorals.
• Focus on a slow, deep stretch at the bottom to take advantage of the increased range of motion provided by the handles.

Make it harder

• Elevate your feet on a bench or stable platform to shift more weight onto the upper chest and shoulders.
• Perform a '1.5 rep' variation: go all the way down, come halfway up, go back down, and then push all the way up.

Frequently asked

What muscles does the push up with push up handles work?

The push up with push up handles primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the push up with push up handles?

The push up with push up handles requires no equipment — just your body weight.

Is the push up with push up handles good for beginners?

Yes. The push up with push up handles is a beginner-friendly movement and a strong foundation to build on.

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