What are the pump handles for?

Should we use pump handles ? Bodyweight push-ups are very popular in strength training. Whether you do fitness at home or in a gym, do push-ups is a great way to build upper body strength (pectorals, triceps and deltoids). But for some people, this movement can cause wrist pain. It may then be wise to use handles to avoid injury!

What is a pump handle?

Push-up bars are weight training equipment specially designed to do push-ups.

There are three main types of handles:

• the handles of H-pumps (the most classic version)
• rounded pump handles
• rotary pump handles

The classic and rounded handles are essentially identical. On the other hand, the rotating handles are distinguished by their base. The base rotates on itself to give your wrists a more natural position throughout the exercise.

The push-up handles are equipped with a non-slip coating to ensure your safety during workouts.

They are generally lightweight. They can be easily carried in a gym bag for each workout.

But then, what are the advantages of the handles of pumps?

Why use pump handles?

Using handles to do push-ups allows you to:

• gain in comfort
• prevent injuries
• work with a greater amplitude

When you do classic push-ups with your palms on the floor, your wrists are naturally bent. We say that they are "broken". For some, this position is uncomfortable and hinders their muscular progress. This affects both beginners and experienced athletes.

In addition, the pressure inflicted on joints and muscles can lead to pain or injury. wrist injuries.

Push-up handles are ideal for avoiding this position, as they allow you to work in a neutral position. Your hands, wrists and elbows stay in alignment while exercising, which greatly reduces stress.

Doing your push-ups on your fists is another way to preserve your wrists, but it can be painful for the phalanges.

In addition to the comfort and injury prevention, push-up handles are also useful for increasingrange of motion of several centimeters. Specifically, when you bend your elbows, you will be able to reach lower than if your hands were on the ground.

The stretching of the muscles is accentuated. This contraction optimized participates in the acceleration of the muscular development.

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How to do push-ups correctly with handles?

To do handstand push-ups, get into the classic starting position with your hands in the air. arms outstretched and shoulder-width apart. Both hands hold the handles. Remember to contract your abs before starting the descent phase.

Slowly descend while breathing in and keeping your back straight, until your torso approaches the floor. Hold the position for a few moments, then come back up while exhaling to return to the initial position.

The number of repetitions to be performed and the rest times will depend on your physical condition and the composition of your weight training program. You can also use push-ups as awarming up for future physical activity.

The push-up handles can of course be used to make the different pump variants : spread pumps, diamond pumps, declining pumps, inclined pumps, etc.

Conclusion

Unlike some accessories, pump handles are of real interest for bodybuilders. They allow you to avoid injury. In addition, you will gain amplitude during the exercise to optimize the recruitment of muscle fibers.