Push-ups on the uneven bars is a classic exercise for training pectoral muscles. Technique plays an important role in obtaining results. It implies that the triceps are turned off as much as possible from work, leaving the chest most of the load. By incorporating exercise into your training program, you will be able to effectively and efficiently work out the lower and middle part of the chest muscles.

Emphasis on the chest

Dips are great for both beginners and advanced athletes. Professional athletes can use additional weights, such as a weighted vest.

In order to focus the load on the muscles of the chest, you should figure out exactly what functions they perform in our musculoskeletal system.

• The main purpose of the pectoral muscles is to bring the arms to the body, bring them together and rotate inward. Accordingly, in order to make these muscles work, it is necessary to spread the arms (in our case, the elbows) wide, move them away from the body and make sure that the resistance force prevents them from bringing them back. This force is the weight of your own body.
• We also know that when performing exercises on the chest, depending on what angle is observed between the trunk and arms (arms are perpendicular to the body, lowered down or raised up in front of the body), the corresponding part of the pectoral muscles receives the load. Since in the case of doing push-ups on the uneven bars, the arms are brought forward in relation to the body and lowered down, maximum load receives the lower part of the chest. Leaning forward with the body, we also include the middle part. If we keep the torso completely upright or even lean back, the triceps take over the initiative, and the pectoral muscles work less.

From the foregoing, the technique for performing the movement follows. The chest push-up style will be described in detail later, now it is important for us to understand how the muscles work.

It is also worth noting that it will not work to completely turn off the triceps from the movement, since these muscles work in synergy with the pectorals. Additionally, the muscles of the shoulders (deltoids) are also involved.

The exercise we are talking about is sometimes called, by analogy with the classic push-ups from the floor. However, the distance between the bars for push-ups should be slightly wider than shoulder width. This is due to the fact that if the bars are too wide, there is a high risk of injuring the shoulder joints, and if the distance is too small, you will not be able to complete the movement. Therefore, the concepts wide grip" and " narrow grip» are very conditional here.

Execution technique

The starting position when performing the exercise is the “upper point”, that is, the emphasis on the uneven bars on straight arms. In the future, when lifting the body up, the elbows can not be completely unbent, so as not to remove the load from the pectoral muscles.

So, the chest push-up style looks like this:

1. Take the starting position on the uneven bars - on straight arms, with a grip slightly wider than the shoulders. Bend your knees and cross your legs so that they do not touch the floor.
2. As you inhale, slowly lower yourself down, spreading your elbows to the sides. Try to tilt your body forward by bending your upper back. Lower yourself until you feel a good stretch in your pecs, but don't sag too deep between the bars or you'll be using your triceps to pull yourself out of the bottom.
3. As you exhale, rise up under control, tensing your pectoral muscles as much as possible. Your task is to stretch up the spine. At the top point, tighten your chest as much as possible and linger for 1-2 seconds. Do not press your elbows to the body.
4. Drop down again. Repeat the movement as many times as needed.

Starting to master push-ups on the uneven bars, do as many repetitions as you can. As your muscles get stronger, if your goal is to pump up the chest, bring the number of repetitions to 10-15 in the approach, and perform such approaches in 3-4. After this load is not enough for you, use additional weights.

For best results and harmonious chest development, complement dips with other exercises: bench press, wide-grip push-ups, hammer presses, dumbbell raises, pullover, etc. Also pay attention to training the upper part of the pectoral muscles. To do this, you can use, for example, a bench press on incline bench(head up) or with the feet above the head.

Every young man at least once in his life imagined himself a happy owner of a muscular body. However, very few succeeded. The main reason for failure is neglect of training With own weight. Most people believe that in order to pump up the body, it is necessary to visit exactly gym. Actually, this is a myth. If you draw up a training program correctly, you can pump up with your own weight.

Exercises are performed on the horizontal bar to work out traction muscle groups. These include:

• The broadest muscles of the back.
• Trapezius muscles.
• Biceps.
• Forearm.

These muscles are pumped by performing various kinds pull-ups. All types of pull-ups are classified according to the following criteria:

• Grip width.
• Grip type.

The width of the grip happens:

• Narrow.
• Average.
• Wide.

Grip is also divided into the following types:

• Straight.
• Back.

In addition to pull-ups, there are also other exercises on the horizontal bar. There are a lot of them, but they are not available to everyone, since they are quite difficult to perform. The simplest of them:

The main exercise on the horizontal bar is pull-up. Technique for its implementation:

In addition to traction muscle groups, the following muscle groups are involved in pull-ups:

• Press.
• Rear deltas.
• Breast.

Press and rear deltas participate in all types of pull-ups. The chest is involved only in pull-ups with a narrow grip.

How to choose a pull-up option for yourself? You need to do this based on what muscles you are going to pump. The wider the grip, the more the back and rear deltas will be included in the work. And the narrower the grip, the more it works inner part chest and biceps.

Technique for performing exercises on the uneven bars

On the uneven bars, exercises are performed to work out the pushing muscle groups. These include:

• Breast.
• Triceps.
• Front deltas.

The main exercise on the uneven bars is push-up. There are several implementation options:

• For chest.
• For triceps.
• For the front deltas.

Each of these options has its own execution technique. So, push-ups on the uneven bars in the chest style are performed according to the following technique:

Optimal pace for this exercise - slow. One repetition should take you 5-6 seconds.

Push-up technique for triceps:

The optimal pace for this exercise is fast. For one repetition, you should take no more than two seconds.

Push-up technique for the front deltas:

To perform this version of push-ups, narrow or medium bars are suitable for you. The optimal pace of execution is medium. That is, one repetition should take you 3-4 seconds. In this exercise, the front deltas work a little more than in other push-ups. And the chest and triceps work absolutely in all variations of push-ups.

Training program

The first day- train chest and triceps:

Second day- swing the back and biceps:

1. Wide grip pull-ups to the chest - 3 sets for a maximum of times.
2. Pull-ups with an average grip - 3 sets of 10-15 times.
3. Pull-ups tight reverse grip- 3 sets of 10-12 repetitions.
4. Pull-ups with a parallel grip - 3 sets for the maximum number of times.

Day Three- we work out the legs:

1. Single leg squat - 3 sets max.
2. Jumping lunges - 3 sets of 15-20 reps.
3. Glute Bridge - 3 sets of 20 reps.
4. Calf raises with weights - 3 sets for the maximum number of repetitions.

Day four- cardio training. There are several options for cardio training:

1. Ice skating.
2. A ride on the bicycle.
3. Swimming.

It doesn't matter which of these physical activity you will be doing. The main thing is that you move.

At the end of each workout, you need to perform exercises on the press. For the abdominal muscles, the following training complex is perfect:

1. Twisting - 2 sets.
2. Leg raises - 2 sets.
3. Tilts to the sides with dumbbells - 2 sets.

The number of repetitions per approach when working on the press does not matter. The main thing is that you feel a constant burning sensation in the abdominal muscles. This is the only indicator that you are doing everything right.

Surely you now have the following question, how to pump up your shoulders on the horizontal bar and uneven bars? The bottom line is that there are no exercises on horizontal bars and parallel bars that are aimed specifically at working out deltoid muscles. During the exercises on the horizontal bars and uneven bars, the entire top part your body, and your shoulders are directly involved in this. So don't worry. Take care of it training complex, and then you will swing pretty quickly!

Training Principles

For you to achieve results much faster, training process must be built according to the following principles:

To make your training process as productive as possible, we will give you some valuable tips:

Now you know how to transform your figure without visiting the gym. This requires a horizontal bar, bars and the desire to have beautiful figure. Put these tips into practice, and in a few months you will become the proud owner of a powerful torso. I wish you success!

Attention, only TODAY!

Everything that will be written below is the path that gives nice results.

Contrary to all the beliefs that say that it is impossible to pump up well on the horizontal bar and on the uneven bars, we will describe to you how this is done simply, but not easily. Easy to just drink and smoke. Now, enough talk and let's get down to the topic.

To pump up your chest on the uneven bars, you need to follow three rules:

1. Technique
2. Replays
3. Relaxation

With these rules, we will begin and end the article, since muscle pumping occurs only within these limits. You may have noticed how some guys who only slightly resemble athletes in appearance do push-ups on the uneven bars over 50 times! These guys are really good, but they don't pack a lot of mass. Such guys develop endurance in the muscles, then strength descends, and then volume.

We suggest that you develop strength and volume first of all. Exactly in that order. Unless, of course, you've done it before. Well, if you haven’t trained, then the strength will grow slowly , but the volume will increase over the month, however, as it should be according to the laws of biology.

Pump up the chest on the uneven bars: the rules

As for the rules:

TECHNIQUE

Technique is the most important rule. Without a clear technique, you will just hang out like a sausage and waste time and effort. The technique of push-ups from the bars goes like this: position on straightened arms, lower yourself to the very stop, while the body is tilted forward and the elbows DO NOT press against the sides, but spread apart as much as possible, a bench press is done (the very straightening of the arms and raising the body at the same time).

Now more. Go as low as stretching your muscles and shoulder joint allows you to. But do not try to dive right in - pull your muscles out of habit. Every week, aim to go lower and lower until you touch your hands. It will come in 2-3 months. The lower you go, the more muscle fibers are involved, and the more the pectoral muscle works.

The technique also applies to the speed of push-ups. Fast doesn't mean right! The opposite is true - the slower the better. Advanced on the bars are pressed at a speed of 3 seconds to lower the body and 3 seconds to rise, while 2 seconds are spent on fixing the body at the lowest point. That's pretty decent muscle tension. We advise you to start with 2 seconds to raise and lower the body, and fixation in 1 second.

REMEMBER: only slow push-ups! The slower the movement, the greater the pumping of muscle volume.

REPEATS

Everything is simple and clear here. With the right technique, you will not be able to do 50 push-ups. Let's also say that muscle endurance increases under conditions of more than 15 repetitions. Of course, endurance is a good thing, but this type of muscle development destroys size and strength. Priority is given to endurance. Remember marathon runners - they are dry, but hardy. We are talking about strength and volume. When can you do more than 15 repetitions with correct technique(slow push-up), try increasing the time of the press and the time of fixation of the body. An additional load, starting from 5 kg, will also be very effective. Hang it on your belt and SLOWLY do push-ups. As soon as you have reached the 15-time limit, increase the weight.

Number of approaches:

Start with three, gradually work up to 5-7, according to the results.

RELAXATION

Rest is the most important part of training. You may laugh or be surprised, but it's true. Some people start exercising every day except Sunday and start to grow, but after a month of such effort, their results not only do not increase - they even fall! And muscle tone does not rise at all.

The most important rest is, of course, after a workout. If you want to develop in a permanent way, forget about drinking, cigarettes, snacks, festivities and empty talk during training. After each set, rest 2 minutes, after 2-3 months, reduce to 1 minute. Do not talk in vain in training with anyone. Only about the case and only 2 minutes, or even less. So the time of the training itself will be reduced, and the muscles will not cool down. By the way, here's a biological fact: resting between sets of 5 minutes leads to cooling of the muscles, and at the same time, the training is no longer so effective.

Well, now let's sum up

In order to pump up the chest on the uneven bars you need:

1. Follow the technique - push up from the bars slowly, fix the body, push up as deep as possible;

2. Observe the number of repetitions - do not exceed 15 repetitions, try to load the weight or reduce the speed of the bench press to the limit so that your muscles cannot do more than 15 lifts;

3. Rest - between sets, rest no more than 2 minutes, go to bed at least at 11 pm, no alcohol and tobacco.

Choose days for your trips through the streets, movies, girls and friends. But on the day of training, you should get enough sleep, and after training you should get enough sleep. There is no curfew, but you must choose whether to sacrifice training for the sake of empty "dragging" at night, or to set aside two days off for your entertainment and walks - Saturday and Sunday.

Happy training!

You can pump your chest in different ways. One of the most effective is to perform push-ups on the uneven bars. Find out more!

You can pump your chest in different ways. One of the most effective is to perform. However, it is not enough just to do this exercise, you need to adhere to correct technique. Only then will you be able to pump up your chest on the uneven bars, and achieve impressive results in the shortest possible time. Otherwise, much more training will be required. And it is far from a fact that their quantity will make up for the quality and lead to the desired effect.

Push-up technique on bars

Rest your palms on the bars, keep your torso on straight arms. Don't start from a low point, it's risky.

Lean forward. Bending your elbows, slowly lower yourself. Avoid sudden movements, otherwise you can injure muscles. For the same reason, prevent the inert lowering of the body.

Take a two-second pause, during which make sure that you are in the correct position now. Since the exercise is aimed at working out, the elbows should be directed to the sides, the hands should be towards the body. In this position, the lower and middle sections of the chest are involved. It is also important to keep the lean forward.

Return to starting position. Do not press your elbows to the body. The first few workouts, while honing your technique, keep it smooth. Later, you can do this part of the exercise at a faster pace.

Repeat as many times as needed.

The effectiveness of the exercise will be much higher if the following conditions are met.

The distance between the bars should be slightly more than the width of the shoulders. If it exceeds it significantly, you risk injuring your shoulders, and if the value is insufficient, you will not be able to practice.

First, get used to your weight, and only when you learn how to work with it confidently, resort to additional weights.

With partial lowering down, the load on the pectoral muscles is reduced. Therefore, to pump up the chest on the uneven bars, bring the exercise to the end, and sag as deep as possible. Ideally, your hands should be at armpit level. If this does not happen, then there are flaws.

How many pushups do you need?

Do the exercise as follows:

• 1 set - 5 repetitions;
• 2 set - 6 reps;
• 3 set - 7 repetitions;
• 4 set - 8 reps;
• 5 set - 9 reps;
• 6 set - 10 reps;
• 5 more sets with a decrease in the number of repetitions to 5.

Additional loads

With the help of push-ups on the uneven bars, you can train different muscle groups, mainly chest ones. If you feel like you can lift more than your own body weight, use extra weights. Just do not take them right away, first train to lift the torso, and only then add weight.

The main advantage of push-ups on the uneven bars is that this exercise helps to involve not only the pectoral muscles, but also the secondary stabilizing muscles that are important for the formation of correct posture. In addition, the chest during push-ups on the uneven bars is worked out from a fundamentally different angle, in comparison with and.

Among other things, dips develop and strengthen the neuromuscular connection between the brain and musculature - in fact, this exercise "trains" the athlete in the ability to consciously involve the muscles of the body in the work. Ultimately, this leads to an acceleration of the processes of muscle hypertrophy, as a result of which the strength indicators in basic exercises are significantly improved.

Push-ups on the uneven bars: what muscles work?

The main muscle groups that work when doing push-ups on the uneven bars are the pectoral muscles, triceps, trapezius and muscles. shoulder girdle. Subject to the correct technique for performing the exercise, the abdominal press () and the upper back are also actively involved in the work.

It is precisely the fact that push-ups on the uneven bars allow you to involve almost the entire musculature of the body in the work, which is their main difference from such a classic exercise as a bench press on a bench. After all, even when the load falls only on the pectoral muscles and shoulders, practically excluding the stabilizing muscles of the body from the movement.

How to do the exercise correctly?

Performing push-ups on the uneven bars with a slight inclination of the body will allow you to properly distribute the load and involve not only the lower chest, but also the shoulders, muscles of the arms, back, and also the stabilizing muscles of the body.

The key to the correct technique of doing push-ups on the uneven bars is that the weight of the body in this exercise does not move along a strictly vertical path, as most people imagine. The weight during push-ups on the uneven bars is concentrated not at one point (the stomach and the center of the body), but at two points (the top of the body and the legs bent at the knees).

In other words, while lowering the body down, the torso should not be strictly perpendicular to the floor, but should be at an angle of 15-30 degrees to the vertical. Among other things, for additional involvement abdominal muscles when performing the exercise, it is recommended, and at the lowest point, gently pull the legs to the belt.

Push-ups on the uneven bars: the mechanics of movement

At the top of the exercise, you seem to push upward as much as possible - arms are straight, elbows are slightly fixed, chest is open, body is as perpendicular to the floor as possible, gaze is directed in front of you. When lowering, you should take the pelvis back, while tilting the body forward. At the bottom point, the elbows are parallel to the bars, the shoulders are slightly below the level of the elbows.

When performing push-ups on the uneven bars, be careful to complete a full cycle of movement without reducing its top or lower part. If you find it difficult to perform the exercise slowly (the ideal rhythm means counting to 5 with each lowering and lifting up), use the Gravitron machine or a special platform with a counterweight.

Common mistakes in exercise

Most common mistake dips is a partial implementation of this exercise (that is, without completely lowering the body at the lowest point), as a result of which the shoulders remain above or at the level of the elbows. Since this exercise is simpler, the chest muscles are only partially included in the work.

Another common mistake is pointing the elbows out to the sides instead of back. Care must be taken to ensure that during push-ups on the bars, the elbows are as close to the body as possible, and at the lowest point of the exercise, the movements of the shoulder blades are brought together. Otherwise shoulder joint will receive an excessive and completely unnecessary load.