What muscles do push-ups with push-up handles work?

Push-ups with handles primarily target the chest muscles while also working the triceps, shoulders, and core. The handles allow for a deeper range of motion, which increases activation in the chest and supporting muscle groups.

Do I need push-up handles or can I do this exercise without them?

While push-up handles are not strictly necessary, they help reduce wrist strain and promote a more natural grip. If you don’t have handles, you can perform regular push-ups or use sturdy household alternatives like yoga blocks.

Are push-ups with handles suitable for beginners?

Yes, beginners can use push-up handles, but should start with knee push-ups or elevated push-ups to build strength and maintain form. The handles can help improve comfort and make good wrist positioning easier.

What are common mistakes to avoid during push-ups with handles?

Common mistakes include arching your back, flaring your elbows too wide, and failing to engage the core. Focus on keeping a straight line from head to heels, elbows close to your body, and slow controlled movement.

How many sets and reps should I do for push-ups with handles?

For general fitness, aim for 3–4 sets of 8–15 reps depending on your strength level. Increase reps or add a tempo slow-down as you get stronger to enhance muscle endurance and stability.

Are push-ups with handles safe for people with wrist pain?

Push-up handles can reduce wrist extension, making them more comfortable for people with mild wrist discomfort. However, if you have ongoing pain or injury, consult a healthcare professional before starting.

What are some variations of push-ups with handles to make them harder or easier?

To make them easier, try knee push-ups or incline push-ups using a bench. For more challenge, use a weighted vest, perform explosive push-ups, or slow down the movement to increase time under tension.

Push-up (With Push-up Handles)

Target Muscles

Primary:

Secondary:

Equipment Required

Other

Exercise Type

Reps Only

How To Do

Grip the push-up handles placed shoulder-width apart and extend your body into a straight plank position. Lower your chest toward the handles by bending your elbows, keeping them close to your sides, then press back up to the starting position. Maintain a straight line from head to heels and engage your core throughout the movement.

Step-by-Step Instructions

Begin by placing the push-up handles on the floor, shoulder-width apart. Ensure they are stable and secure.
Grip the handles firmly with both hands, keeping your wrists straight and aligned with your forearms.
Extend your legs straight behind you, balancing on the balls of your feet. Your body should form a straight line from your head to your heels.
Engage your core muscles to maintain a neutral spine and prevent sagging or arching of the lower back.
Slowly lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your chest is just above the handles.
Pause briefly at the bottom of the movement, ensuring you maintain control and proper form.
Push through your palms to straighten your arms and return to the starting position.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout.

Explore more chest exercises or other exercises in our exercise library.

Alternative Exercises

Push-Up on Bosu Ball

Chest

Other

Push-up (Bosu Ball)

Chest

Other

Dumbbell Bench Press

Chest

Bench • Dumbbell

Barbell Bench Press

Chest

Bench • Barbell

Frequently Asked Questions

What muscles do push-ups with push-up handles work?: Push-ups with handles primarily target the chest muscles while also working the triceps, shoulders, and core. The handles allow for a deeper range of motion, which increases activation in the chest and supporting muscle groups.
Do I need push-up handles or can I do this exercise without them?: While push-up handles are not strictly necessary, they help reduce wrist strain and promote a more natural grip. If you don’t have handles, you can perform regular push-ups or use sturdy household alternatives like yoga blocks.
Are push-ups with handles suitable for beginners?: Yes, beginners can use push-up handles, but should start with knee push-ups or elevated push-ups to build strength and maintain form. The handles can help improve comfort and make good wrist positioning easier.
What are common mistakes to avoid during push-ups with handles?: Common mistakes include arching your back, flaring your elbows too wide, and failing to engage the core. Focus on keeping a straight line from head to heels, elbows close to your body, and slow controlled movement.
How many sets and reps should I do for push-ups with handles?: For general fitness, aim for 3–4 sets of 8–15 reps depending on your strength level. Increase reps or add a tempo slow-down as you get stronger to enhance muscle endurance and stability.
Are push-ups with handles safe for people with wrist pain?: Push-up handles can reduce wrist extension, making them more comfortable for people with mild wrist discomfort. However, if you have ongoing pain or injury, consult a healthcare professional before starting.
What are some variations of push-ups with handles to make them harder or easier?: To make them easier, try knee push-ups or incline push-ups using a bench. For more challenge, use a weighted vest, perform explosive push-ups, or slow down the movement to increase time under tension.