The Straight Bar Push Up

How to do the exercise

The Straight Bar Push Up is a powerful bodyweight exercise and one of the basics in calisthenics, that targets your chest, triceps, and core while improving shoulder stability. Performed on a straight bar, it reduces wrist strain compared to floor Push Ups and helps build pushing strength. Here’s how to do it:

1. Starting Position

Place your hands on a straight bar, slightly wider than shoulder-width. Keep your body in a straight line from head to heels, engage your core, and maintain a neutral neck position.

2. Lowering Phase

Bend your elbows slowly, keeping them close to your body, and lower your chest towards the bar in a controlled motion. Focus on keeping your shoulders retracted and your core tight to prevent sagging.

3. Pushing Back Up

Push through your palms, extend your elbows fully, and return to the starting position while keeping your body straight. Avoid locking out your elbows aggressively to reduce joint stress.

4. Reset and Repeat

Hold the top position for a brief moment to ensure full control, then repeat the movement for your desired number of reps.

Recommended Equipment for Straight Bar Push Ups

Parallettes – For better wrist positioning and deeper range of motion.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Straight Bar Push Up is not only a strength builder but also a functional movement with multiple benefits:

• Develops chest, triceps, and shoulder strength

• Improves pushing power for other calisthenics skills

• Enhances core stability and body alignment

• Promotes joint health 

This exercise is a key step towards mastering advanced push variations like weighted Dips or the Planche.

Main muscles used

The Straight Bar Push Up mainly targets:

• Chest (Pectoralis major)

• Triceps

• Front shoulders (Anterior deltoids)

• Core muscles for stabilization

It’s a versatile pushing movement that supports balanced upper body development.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Even though it looks simple, many athletes make these common mistakes:

• Letting hips sag: This reduces core engagement and increases lower back strain.

• Flaring elbows out: Increases shoulder stress and decreases pushing efficiency.

• Not controlling the descent: Dropping too fast can lead to poor form and injury.

• Skipping warm-up: Wrists and shoulders need proper preparation for bar work.

Focus on slow, controlled reps and maintain full body tension for the best results.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!