TBT: 6 Ways to Use Push-Up Bars

Push-up bars have quickly become one of my favorite (and only) workout tools. They are great for increasing a workout's intensity, while decreases stress and strain on your joints. The increased range of motion gives muscles a longer distance and amount of time to work. This means that the same exercise done with push-up bars can work more muscles for longer and give better results than a workout without. If you have ever suffered from sore, tight wrists when done with a plank workout or a set of push-ups, these will help decrease that pain and stiffness during and after the workout. I use my push-up regularly after a jog when I am doing my plank workout and find my shoulders and wrists are less stiff post workout, while my range of toning increases!

There are plenty of ways and workouts that we can benefit from using the push-up bars, these are six of my favorites that will increase results and work everything from the arms and back, to the bum and legs, to the core.

Push-Ups

Doing regular push-ups with push-up bars is a great way to vary a common routine. The difficulty level is increased with these since you can go about two inches lower. Complete a regular push-up with bars out straight and palms facing in, then lower down so you are almost touching the ground, hold, and return to starting. So great for the arms, shoulders, chest, and back.

Wide Arm Push-Ups

These are great for working the back and triceps. Place the bars so they horizontal  and a bit more than shoulder width apart. Hold the bars so your fists are facing forward and the bars are in the same line as your shoulders. Lower down so your head is level with the bars, hold, then rise back up.

Shoulder Press

This is a step up from the usual push-up and will work your shoulders, chest, and arms. Go into push-up position with bars under shoulders and feet resting on a chair. Complete the push-ups as usually with feet remaining stationary on the chair the entire time. If you would like to increase the difficulty, place feet against a wall instead.

Plank Toe Rolls

Go into plank position and begin on the balls of your feet with arms in alignment with shoulders. Roll your body forward so your you are on your tip toes and your shoulders are above the arms. Be sure to keep your core tight and body fluid while moving. Hold, then return to starting position. This is great for the inner thighs and core!

Leg Tucks

Leg tucks will give your core and arms a workout. Begin by sitting on the ground with arms to the side and palms facing in- holding the push-up bars. Raise your body off the ground so your arms are supporting most of your weight but your feet are still at rest. Tuck your feet and bend knees into the chest. Hold, then extend the right leg. Hold the right leg out while the left is still tucked in, then tuck both legs to the chest. Repeat, extending the left leg out. The straighter your leg and back are, the better the results will be. To increase the intensity, try extending both legs together.

Triceps Dip

Like the name implies, these are will work your arms, and more specifically, your triceps. Begin in the same position as the leg tucks with arms by your side and palms facing in. Legs should be extended and heels should be on the ground. Lift your body up so your arms are supporting most the weight. Bend arms backward so the body lowers toward the ground and hold right before the bum touches the floor. Slowly come back up to starting position.

Push-Up

Wide Arm Push-Up

Shoulder Press Part I

Shoulder Press Part II

Plank Toe Rolls Part I

Plank Toe Rolls Part II

Leg Tucks Part I

Leg Tucks Part II

Triceps Dip

This post has been, by far, the most popular article on P+K yet- which makes me wonder, did you come to P+K through 6 Ways to use Push-Up Bars? Originally posted on January 15th, 2013

What Protein When?

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Ok, have you noticed that their are, almost literally, a ton of proteins out on the market these days? I mean, really. We have the whey, soy, powder mixtures, and a whole bunch of others. Each of these proteins does something different and is best used to get different results. Of course, some have milk, animal bi-product, and other allergens. 

The first thing to know about this crazy protein maze is that each protein is measured by it's biological value. Biological value, or BV, measures the amount essential amino acids in a protein. The higher this value, the better the source of protein and the leaner muscles it will produce. 

Whey Protein

Like the saying, curds and whey, whey is the watery substance that separates itself from the curds during cheese production. It is a milk by-product and therefore, has lactose. Although, some with mild or moderate lactose intolerance may be able to take whey without any unwanted side effects.

Many protein bars and shakes advertise that they use whey protein because this is the protein with the highest BV with a score of 104. This is a great form of protein for those working out to gain muscle, but should be taken at the right time and from the right source. The benefits of whey protein include reduced stress, lowered cortisol levels, lowered risk of asthma in infants, reduced risk of cancers including colon cancer, improves weight loss, and reduced blood pressure, whey has also been found to reduce the risk of allergies in children when given between birth and 6-months of age. To get all of these health benefits, be sure to take micro-filtered whey; this is they process where whey is separated from milk. 

There are two main forms of whey protein, whey isolates and whey concentrate (or just whey). Whey isolates will be absorbed into the body faster and are great to take after a workout for immediate effects for increased lean muscle production, but they lack all the other benefits. For this reason, whey concentrate is better to take throughout the day. 

As far as whole proteins go, eggs have the next highest BV with a score of 100. Beef protein has a BV of 80. 

Milk Protein

Milk protein ranks just under egg with it's BV. This protein has a BV of 100! Milk protein is also the most common form of protein found in meal replacement shakes, protein bars, and protein powders. Although, there are plenty of these products on the market that have a protein mix- most likely using both milk and whey. 

When using milk protein in protein additives like protein powder, you are most likely using a casein protein powder, the most abundant protein in milk. Casein is separated by milk through ultrafiltration. Casein protein is also slowly absorbed into the body, meaning that the amino acids will take longer to absorb, but will keep you full for longer. This form of protein also helps balance protein levels in or body over a longer period of time. 

Since casein is released slower than other proteins, it is no wonder that this form of protein is what we commonly see in meal replacement shakes because of it's weight loss benefits. Whey and casein protein combinations have also been shown to massively increase muscle performance and the growth of lean muscle when taken after a workout. 

Soy Protein

Soy protein is among the proteins with the lowest BV, at 49-74 depending on it's base. Bean based soy proteins have the lowest BV. This protein has, however, been shown to help both men and women lower the bad LDL cholesterol while keeping the good HDL cholesterol levels un-touched. Soy has also helped women balance hormone levels during menopause and helps men and women reduce the risks of osteoporosis. 

If your goal is muscle growth, soy protein is probably not your BFF.