Hex Bar Push-Pulls: An Exercise for Improved Upper Body Strength

What is a Hex Bar Push-Pull?

A hex bar push-pull is an exercise that targets the upper body muscles and develops strength. It is done using a specialised hexagonal shaped barbell, hence the name “hex bar”. This type of exercise is commonly used in powerlifting and bodybuilding routines as it allows for heavy weights to be moved while keeping the spine in a neutral position. The hex bar also allows for increased range of motion, which can further target the muscles and lead to improved strength gains.

Shop The Collection: Barbells

Hex bar push-pulls are often seen in CrossFit boxes and gym settings as they are versatile exercises that can be used to target multiple muscle groups. They can be done for high reps or with heavy weights and can be adapted to suit different fitness levels.

Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $99.99 CAD

How to Do a Hex Bar Push-Pull

The hex bar push-pull requires a hex barbell. To perform the exercise, stand with your feet shoulder width apart, gripping the handles of the barbell. Bend your knees slightly and hinge your hips back while keeping your chest up and core engaged. Drive through your heels as you push the barbell up, extending your arms at the top of the movement. Lower the barbell back down to your chest before pushing it up again. Make sure to keep your core engaged and your form strict throughout the exercise.

If you are new to this exercise, start with lighter weights and focus on perfecting your form. Once you have mastered the basic technique, you can then increase the weight and do sets of 10-12 reps. You can also use the hex bar to do single arm rows or lateral raises, both of which work the upper body muscles.

Benefits of Doing Hex Bar Push-Pulls

Hex bar push-pulls are great for developing overall upper body strength and power. As well as targeting the muscles that make up the chest, shoulder, and arms, they also work the core and stabilising muscles. This makes the exercise an effective full body workout that helps to build functional strength and improve performance.

The shape of the hex bar also allows for more range of motion than a regular straight barbell, which can lead to greater muscular activation. This can help to improve muscle definition and enhance overall strength gains.

Hex bar push-pulls can also be beneficial for those with lower back pain. The design of the bar allows you to maintain a neutral spine position, which reduces the risk of injury. This makes the exercise ideal for those with existing injuries or who are looking to strengthen their core and protect their back.

Tips for Doing Hex Bar Push-Pulls

To get the most out of your hex bar push-pulls, it's important to focus on good form and technique. Here are some tips to help you:

• Make sure your feet are firmly planted on the ground and your core is engaged throughout the exercise.
• Drive through your heels as you push the bar up and keep your chest up and shoulders back.
• Lower the barbell slowly and under control.
• Focus on squeezing your shoulder blades together at the top of the movement.
• Do not arch your back or round your shoulders.
• Start with lighter weights and focus on perfecting your form.
• Once you have mastered the technique, you can increase the weight and do sets of 8-10 reps.

Hex bar push-pulls are a great exercise for strengthening the upper body muscles and developing overall strength. They can be done with heavy weights or lighter weights depending on your fitness level, and they provide an effective full body workout that can help to improve performance and reduce the risk of injury. By focusing on good form and technique, you can get the most out of your hex bar push-pulls and see real results.