Beginner to Advanced: Work up to 12-15 reps, 2-3 sets. More advanced, as many as you can to fatigue.
Make sure to keep your wrists straight on the bars and hold firmly as the bars have tendency to rotate.
1. LADIES PUSH UP
Start: With knees bent on the floor, bars placed horizontally
just wider than shoulders.
Finish: Lower yourself rotating bars away from body until
chest is parallel to the ground. Bars will now be vertical.
Push yourself back up to start position.
Start
Finish
Start
Finish
3. TRICEPS DIP
Start: With bars slightly behind you and facing vertical your
feet in front of you with knees bent.
Finish: Slowly lower yourself towards the floor rotating bars
towards your body. Elbows must be towards the back of the
room. Bars should now be horizontal. Push yourself back up
to a start position.
Start
Finish
Start
Finish
2. MEN’S PUSH UP(ADVANCED)
Start: Feet on the floor and push up bar placed horizontally,
wider than shoulder.
Finish: Lower yourself rotating bars away from body until
your chest is parallel to the floor. Bars will now be vertical.
Push yourself back up to start position.
4. MOUNTAIN CLIMBER
Start: Feet on the floor and push up bar placed horizontally
under shoulder.
Finish: Bring one leg up towards your body rotating bars away
from body until knee almost touches chest. With bars vertical.
Bring leg back to start position, repeat with opposite leg.
5. TRICEPS PUSH UP (LADIES)
Start: From knees, with bars placed horizontally under
shoulder.
Finish: Gently lower yourself down rotating bars away from
body until chest is parallel to the floor. With bars vertical.
Push yourself back up to start position.
Start
Finish
Start
Finish
6. MEN’S TRICEPS’ PUSH UP
Start: With bars placed horizontally under the shoulder.
Finish: Slowly lower yourself down rotating bars away from
body until chest is parallel to the floor. With bars vertical.
Push yourself back to start position.
* Warning As with any lifestyle change or physical exercise program consult your physician before you begin and notify them of your practice.
Especially if you are pregnant, have Diabetes, Heart Disease, injuries or other serious illness.
ROTATE PUSH UP
BAR WORKOUT
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