Push Up - Bar Hand Stand
Recommendations: 1-3 Sets, 15-20 Reps
Beginner Chest Triceps Strength Barbell Push Compound Gym
Purpose: This exercise increases strength and produces greater functional strength for pressing movements.
Benefits: Pushups are a basic body weight chest exercise.
Place a barbell or chinning bar on the floor beside a wall. Place your hands about shoulder-width apart on the bar. Do a handstand against the wall or have someone assist you into the position. This is your starting position. Slowly lower yourself by bending your elbows. Keep your back straight during this movement. Inhale during this movement. Stop when your tricep muscles are in a horizontal position. Return to the starting position. Straighten your elbows while pushing up with your arms. Inhale during this movement. Keep your back straight throughout the exercise. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Do a handstand on a barbell beside a wall, hands about shoulder-width apart.
Place a barbell or chinning bar on the floor beside a wall. Place your hands about shoulder-width apart on the bar. Do a handstand against the wall or have someone assist you into the position. This is your starting position.
Step 2
Lower yourself until your tricep muscles are horizontal
Slowly lower yourself by bending your elbows. Keep your back straight during this movement. Inhale during this movement. Stop when your tricep muscles are in a horizontal position.
Step 3
Slowly return to the starting position.
Return to the starting position. Straighten your elbows while pushing up with your arms. Inhale during this movement. Keep your back straight throughout the exercise.