March 14, 2023 3 min read
When it comes to working out, there are many different types of exercises you can do that involve the use of a barbell. One such exercise is the push press, in which you use your arms and legs to press the weight up over your head. The two most common variations of this exercise are the hex bar push press and the straight bar push press. Both have their pros and cons, so let’s take a look at them.Shop The Collection: Barbells
The hex bar, also known as the trap bar, is an interesting piece of equipment. It has a hexagonal shape with handles on each side, allowing you to stand in the middle of the bar and lift the weight up. This is beneficial because it allows you to keep your back in a more natural position, reducing strain on your lower back.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
The other benefit of the hex bar push press is that it allows you to use more weight than a straight bar push press. Because the weight is evenly distributed around the bar, you can handle heavier weights without the risk of injury. This makes it great for building strength and power.
However, the hex bar push press does have some drawbacks. First, it limits your range of motion, as you can only press the weight up to shoulder height. This means you won’t be able to work your full range of muscles, which can reduce the effectiveness of the exercise.
Second, it can be difficult to balance yourself in the middle of the bar, which can make it difficult for beginners to perform the exercise correctly. Finally, not all gyms have a hex bar, so you may not have access to one if you don’t have a home gym.
The straight bar push press is the more traditional version of the push press. In this variation, you grip the bar with both hands and then press the weight up over your head. This exercise has the benefit of allowing you to work your full range of motion, as you can press the weight up to your full arm extension.
In addition, the straight bar push press allows you to engage your core more, as you need to balance the weight as you press it up. This helps to strengthen your abdominal muscles and improve overall core stability.
The downside of the straight bar push press is that it can put more strain on your lower back than the hex bar version. This is because the weight is unevenly distributed, meaning you have to use your lower back muscles to keep the bar from tipping over. This can be dangerous for those who are new to the exercise or have existing lower back issues.
In addition, the straight bar push press can be hard for beginners to perform correctly. This is because you need to coordinate your arms and legs in order to press the weight up over your head, which can be difficult for those who are just starting out.
Both the hex bar and the straight bar push press have their own pros and cons. Ultimately, the best choice will depend on your individual goals, experience level, and access to equipment. If you’re looking to build strength and power, then the hex bar push press is your best option. However, if you’re looking to work your full range of motion and engage your core more, then the straight bar is your best bet.
No matter which variation you choose, always make sure to use proper form and technique to ensure safety and maximize results. With a bit of practice and dedication, you can get the most out of either exercise.