In bodybuilding and fitness, push-ups on the uneven bars are undeservedly among the unpopular exercises. Despite this, the movement provides an unusually effective workout of the entire upper body, while developing strength, muscle mass and strength endurance.

Pros and cons of exercise

Main advantages:

• They give a significant load on the chest and triceps.
• Engage a large number of muscle fibers(almost all upper body groups).
• The ability to progress indefinitely, regardless of the level of physical fitness (using weights).
• Significant increase in strength and endurance.
• Building natural muscles and improving relief.
• Strengthening tendons and ligaments.
• Not only does it not create a negative compression effect on the vertebrae, but also relieves muscle hypertonicity due to being in a hanging position.
• Another important feature of chest-style push-ups is that the pectoralis major receives an additional stretch. This promotes muscle growth and improves posture (due to turning the shoulders back).

There are no pronounced disadvantages of the exercise, except for the need to perfectly observe the technique. It is not uncommon for athletes to bench press at a fast pace with an emphasis on the number of times. This is justified only from a competitive point of view (when the goal is to do the maximum number of repetitions). For the development of strength, mass and endurance, this option is less effective than the concentrated execution of the movement at a moderate pace.

What muscles work when push-ups on the uneven bars

Push-ups on the bars with a reverse grip

This is a difficult technique that should only be transitioned to after the athlete can perform 4-5 sets with perfect technique without weight. This option heavily loads the triceps, and to a greater extent engages the forearms(than with regular push-ups).

Performance features:

1. The general technique does not change, except for the position of the hands (reverse or pronated grip).
2. It is recommended to avoid full range initially to minimize injury. Start with a partial amplitude, gradually increasing the extension of the arm at the elbow.
3. Do not tilt your body forward. Try to perform the movement so that the body remains upright.

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Also for athletes who cannot perform an exercise on the uneven bars, these movements will serve as an excellent base for increasing strength and technically correct performance of all elements.

What is better than dips or bench press or push-ups from the floor?

Each exercise has its pros and cons. The unequivocal disadvantage of the bars has always been a limiting factor in progression, since the movement was performed with weight own body. However, in gyms and on the playgrounds, progression is provided by push-ups on bars with an elastic band or weights, so this drawback becomes irrelevant.

For the highest quality and full study of all muscle areas (at different angles), it is recommended to use in training program all three exercises. The option can be replaced with a bench press, as these are the same type of movement.

For the exercise to be as effective as possible, you must adhere to the basic recommendations:

• It is important to understand which muscles swing in push-ups on the uneven bars. This will allow you to perform the movement correctly.
• Do not allow falling down by inertia. This will not only increase the risk of injury, but also reduce overall efficiency.
• The back should always be straight. Slouching shoulders or roundness in the upper back will put more stress on your vertebrae and increase your risk of injury.
• Exhalation is always carried out during the ascent.

Also, to increase the productivity of movement, it is necessary to concentrate tension on the muscles. This will improve neuromuscular connectivity and increase the overall benefits of exercise.

Push-ups on the uneven bars for chest in video format

Dips for triceps growth in video format

06/01/2018 | website

Exercises on the uneven bars are included in the complex of training, the purpose of which may be to build muscle mass and relief, weight loss or training of strength and endurance of the body. Regular exercises on the uneven bars can improve posture, teach muscles to work in a coordinated manner.

It is this sports equipment actively used by athletes involved in powerlifting and bodybuilding, since it can be used to provide the necessary level physical activity on muscle groups of the shoulder and chest girdle. In terms of load, push-ups on the uneven bars are in many ways similar to such an exercise as the bench press. Experts recommend alternating these strength exercises.

Beginners should take into account that for the first 3-4 weeks they should not overload the muscles: first they must adapt to a new type of load. After that, you can move on to a set of exercises aimed at working out certain muscle groups.

What muscle groups are worked out on the uneven bars?

On parallel bars, you can pump muscles such as:

• triceps;
• pectoralis major;
• forearm muscles;
• deltoid muscles;
• wings.

To work out triceps, you need to follow correct technique push-ups. Maximum load this muscle falls in such a position of the hands, when they are located as close as possible to the body, therefore, for triceps exercises, you need to choose not too wide bars. The position of the elbows is also important - they should not be bred to the sides. During push-ups, the body must be kept straight, like the legs.

The push-up technique for pumping the chest muscles is different. Wide bars are suitable here, which will allow you to spread your arms to the sides and give the necessary load on the pectoral muscles. If there is no opportunity to practice on wide bars, then try to spread your elbows to the sides on the rise - this activates the lower and middle sections of the chest muscles. The body during push-ups on the chest should be kept slightly tilted forward, and the legs can be bent at the knees and pulled up to the body.

The muscles of the forearm play an important role when performing exercises on the uneven bars, so it is important to pay attention to their training. Great exercise, developing the endurance of these muscles, as well as strengthening the grip, is lifting on the hands. To perform it, you need to take an emphasis on the uneven bars on outstretched arms, then, without changing the position of the body, pull your knees to your chest. From this position, gently tilt the body forward so that the back line is parallel to the bars, and then carefully return to the starting position.

An effective study of the front deltas gives the exercise "Horizon". To perform it, you need to take an emphasis on straight arms, then tilt the body forward, while raising your legs. As a result, the line of the body should be parallel to the line of the bars. After inhaling, lower yourself, bending your elbows, as low as you can, then return to the starting position as you exhale.

The best option for pumping deltas would be to perform standard exercises on uneven bars with a slight extension of the legs in front of the body. It is important to ensure that the exercise is performed not by swinging the body, but by strength.

Push-ups on the uneven bars - incredible effective exercise, aimed at the harmonious development and pumping of the triceps. It has become popular due to its availability, because this sports equipment can now be found in any gym and almost every sports ground. This article discusses the following important points: what muscle groups are involved in push-ups on the uneven bars, exercise technique, main mistakes, benefits, as well as types of push-ups on the uneven bars for athletes of varying degrees of training.

To know how to pump up on the uneven bars, you need to have an idea of ​​\u200b\u200bwhich muscles work when pushing up on the uneven bars. The muscles of the chest are also involved here. The emphasis on working out certain muscles can be shifted by adjusting the execution technique. The front deltas and stabilizer muscles are also actively involved in the work.

What muscles work when push-ups

Exercises using the described projectile are extremely effective for gaining muscle mass and increasing endurance. To the question "How much can I build muscle on the uneven bars?" there is no single answer - it all depends on your initial data and the intensity of training.

Execution rules

Before you start exercising on the uneven bars, be sure to warm up your muscles well, this will reduce the risk of injury. Perform the exercise slowly, controlling and stabilizing the body through the muscles of the core. Do not move your head, legs, or rock your body in an attempt to help you pull yourself up.

Push-ups need to start from the top point. The weight of the body must be transferred to the hands. The back should be straight, and the shoulders laid back. You need to go down very slowly, leaning forward with the body and maintaining tension in the muscles. Then you can briefly fix at the bottom point. The angle at the elbow should be kept within 90 degrees. You need to climb as smoothly and under control. Particular attention should be paid to breathing: you need to inhale while lowering, and exhale while lifting.

Pros and cons

Barbell training can be both useful and traumatic, so if you decide to include parallel bars in your training program, be sure to familiarize yourself with their advantages, disadvantages and contraindications.

Pros:

• accessibility of the exercise - a sports ground with bars and horizontal bars is available in almost every yard;
• you can even practice at home, you just need to choose the right projectile;
• suitable for any level of training;
• strengthen the body, making it more beautiful, pumped up and functional;
• improve posture and straighten shoulders;
• muscles work well shoulder girdle, back, chest,
• improve results in other bench press exercises.

Minuses:

• increased risk of injury;
• due to the strong extension of the shoulder during the bench press, train in the presence of chronic dislocations or pain in shoulder joints contraindicated.

However, these shortcomings become insignificant if you use correct technique and follow the appropriate guidelines.

1. Before each workout, be sure to do a warm-up.
2. To avoid injury, choose the appropriate width of the bars - their dimensions should not significantly exceed the width of the shoulders.
3. Strive to do push-ups slowly and measuredly, avoiding sudden movements.
4. A beginner should prepare the body for the load with less difficult exercises, for example, push-ups from the floor or bench.
5. It is advisable for women to start acquaintance with push-ups in the simulator (gravitron). To facilitate the development of the exercise will help to perform push-ups on the uneven bars with an elastic band.
6. You do not need to practice on the uneven bars every day. Give your muscles rest and time to recover. The optimal training regimen is 3-4 times a week.
7. When doing push-ups on the uneven bars with weight, increase the load gradually.

Exercises

Consider two types of exercises using this sports equipment.

Push-ups from the crossbars lying

Push-ups lying on the crossbars of the projectile is a simplified version of the exercise in question. It is recommended to start classes with him. The main difference from the standard ones is that this option allows you to lower the chest below the level of the hands. Try to lower your chest as low as possible, and press your elbows to the body.

Weight training

To improve your workout results, use additional weights in your work, such as weighted vests or belts with a chain to hang kettlebells and plates. Weighted bar push-ups should be done with extreme caution. The training program on the uneven bars with weight should be drawn up correctly: you need to start with small weights (about 5 kg) and a small number of push-ups. It is necessary to increase the load gradually and only after mastering the classical technique.

For newbies

Most women, as well as beginner athletes, do not have well-developed muscles of the chest, arms and back. As a result, the bench press on the uneven bars will not be fully implemented. Accordingly, many people have a question: how to learn to do push-ups on the uneven bars from scratch? We suggest using the following recommendations:

• Start training in the gravitron. This simulator greatly facilitates the implementation of exercises due to the counterweight.
• Strengthen your muscles with other exercises. Perform various types of push-ups from the floor, bench, bench press.
• On the early stages try pushing up using a partial amplitude, increasing it over time and bringing it closer to the normal position.
• To put good technique and do it right in the future, use the help of a coach.
• First, learn how to do negative push-ups. In them, the main emphasis is on the slow lowering of the body, and not on the rise. By exercising in the negative phase, you can increase the effectiveness of training and develop muscle strength.

Training on the simulator for advanced

If you are an advanced athlete, we suggest you master several new, more complex types of exercises:

1. Push-ups with a "corner";
2. Push-ups on bars with weight;
3. Push-ups from pillars;
4. Horizontal push-ups without legs;
5. Push-ups on the uneven bars reverse grip, i.e. palms out;
6. Push-ups upside down.

How to replace the exercise?

Those who do not have the opportunity to do push-ups on such a projectile are wondering "how to replace push-ups on the uneven bars?". The following options may be the answer:

Push-ups from the floor as a replacement for bars

• Push-ups between chairs;
• Push-ups from the floor with an average grip;
• French bench press standing or lying;
• Bench press head down.

Dips and bench presses are very similar in terms of the muscle groups involved in the two exercises.

The scheme of push-ups on the uneven bars

In your workouts, you can focus on the following program for push-ups on uneven bars for beginners:

1 week: 3 sets x 5 push-ups.

Week 2: 3 sets x 10 pushups.

Week 3: 3 sets x 15 pushups.

Week 4: 3 sets x 20 pushups.

If you have a good physical training, try using a more complex program, which will be presented in the next paragraph.

Schemes for increasing the number of push-ups

To the question "How to increase the number of push-ups on the uneven bars?" the following scheme, designed for 2 months of training, will help answer:

Week 1: 5 sets (10-5-5-3-2 reps)

Week 2: 5 sets (15-15-10-5-5 reps)

Week 3: 5 sets (20-20-15-15-10 reps)

Week 4: 5 sets (25-25-20-15-10 reps)

Week 5: 5 sets (30-30-25-20-15 reps)

Week 6: 5 sets (35-30-25-20-15 reps)

Week 7: 5 sets (40-35-30-20-15 reps)

Week 8: 5 sets (40-40-30-20-15 reps)

Possible training problems

It often happens that during push-ups, joints crackle or click. If they are accompanied by painful sensations, it is necessary to stop training and seek qualified help. If there is no pain during push-ups, then the crunch may be due to too much range of motion or improper technique.

Common mistakes

1. Too wide grip. Push-ups on the uneven bars wide grip unnecessarily load the front deltas, increasing the risk of injury.
2. Incorrect breathing technique. The previous paragraphs have already said how to breathe correctly when doing push-ups, but it is worth noting this point again: before lowering down, you need to inhale, and the rise should be done on the exhale.
3. High execution speed. You need to push up slowly, without jerking, with a delay at the bottom point.
4. Bad and short workout. Any set of exercises on the uneven bars should begin with a warm-up and warm-up of the muscles.
5. Too much high loads when working with weights. Additional weights should be added only when you can confidently perform 3 sets of 20 repetitions with the current weight.

Such exercises have a positive effect on the relief of the body and train good endurance. With the help of this sports equipment, you can pump up the muscles of the shoulder girdle, chest and back, but for more effective workouts experts advise using other shells: horizontal bar, barbell, dumbbells. Whatever exercises you use for training, perform them under control, concentrating on the work of the target muscles.

Girls should limit the degree of load, reduce the number of approaches and exclude the use of large weights. Otherwise, the bench press for girls is no different from doing the exercise for men. If the exercise is difficult to perform, women can use a counterweight, such as a gravitron or rubber loops.

Do you know the phrase “Everything ingenious is simple”? It is this “genius” and simplicity that ordinary parallel bars have. Hello friends. The topic of this article is both practically useful and quite interesting in its content, and it is called like this - "Bars: which muscles swing."

In the program of any bodybuilder, or rather on the days of pumping and triceps, you can find exercises related to working on the uneven bars. So why are ordinary and uncomplicated, seemingly parallel bars so popular with gymnasts, weightlifters of various “colors”, athletes and even (Oh, my God!) football players?

Everything is simple! Push-ups on the uneven bars are among the multi-joint basic exercises, which, in addition to the main large muscle groups, also involve many small ones. We can safely say that the bars, or rather, exercises on them, allow you to harmoniously develop the entire torso of the body, starting from physical qualities types of strength and endurance, and ending with the volume of specific muscles.

What else is remarkable about the bars?

A complete list of muscles that actively swing during work, as well as those that are auxiliary and grow a little more slowly, will be given below. And now I can only say that pushing up on the uneven bars, you always have the opportunity to influence specific muscles in different ways.

What I mean? I'm talking about the position of the body in relation to the floor if you train in the gym, or the ground if your classes take place on the street - on sports ground. By shifting the body forward, as if falling over, you thereby provoke a shift in the center of gravity forward, which, in turn, causes the pectoral muscles to contract more actively, or rather, their and slightly smaller middle sections.

The opposite option is possible, where the emphasis is on the triceps muscles of the hands, that is, the triceps. Here it is enough to more or less evenly keep the body (without any collapse or deviation forward), which will affect the greater activation of the muscle tissue of the triceps.

Additionally, I can say that in the first case, the front beam is loaded more deltoid muscles(“delta” or, as everyone used to call it, shoulders), and in the second - the middle one, although in both cases the shoulders work completely.

Core muscles

As you have already understood from all of the above, the main muscles in working on the uneven bars are the pectoral, triceps and deltoid muscles.

It is on the development of these large muscle pairs that athletes rely various kinds sports. And with full confidence I can say that doing only on the uneven bars (without a barbell or other simulators) you can bring your torso into full order. I mean pull him up and gain some muscle mass.

But if you are interested in growing further, as well as increasing your strength, then I recommend that you use additional weight. If you want to be embossed / embossed and have great endurance, then simply increase the number of sets and repetitions in the exercise "flexion and extension of the arms on the uneven bars."

In addition, speaking of the bars, we understand that you can do not only ordinary push-ups on them (when the legs hang down), but also, push-ups from the bars in the lying position, if we are talking about long, gymnastic bars, and not about short, combining a horizontal bar.

In this case, you can simply throw your ankles on top of the bars and additionally work out the muscles described above.

If the bars can be adjusted in width, then in this case you can safely change the width of your arms in the emphasis while lying on these same bars. Just rest your hands on them and put your feet on them (in any way - sideways, on your toes). Now you have the opportunity to do push-ups with a comfortable grip: the weight of your own body does not press on your wrists, your fists do not hurt.

When push-ups lying on the uneven bars, by the way, the same muscles also work - only the nature of the loads changes.

I am sure that not all of us knew about such a non-standard exercise, which can remarkably diversify the same type of training program.

Additional muscles

Among the additional muscles involved while working on the uneven bars, one can count the trapezius muscles (their some departments), round, rhomboid (that is, the muscles of the shoulder blades), and also (no matter how strange it may sound) the biceps of the arms and muscles of the forearms are tensed. Yes, trust this fact.

It will not be possible to pump up these muscles as the main ones thanks to exercises on the uneven bars, but it is possible to tone them up and keep them in working condition.

I wonder how, for example, biceps work? Then look: during the repulsion phase, that is, when you push your body up, the main muscles work, but during the lowering phase (when you don’t fall down easily, but try to go down smoothly), additional ones turn on. And although the degree of their tension is not enough for full growth, but it is it that allows you to maintain working muscles in good shape.

By the way, the abdominal and lower back muscles also contribute to keeping the body in a certain position.

In short, I consider the bars to be a universal and indispensable simulator and assistant. Although now modern "simulators" have imitating exercises on uneven bars.

But (my personal opinion) all this was invented for "show-offs", and there is less real practical value there. Do you need to pump up or show off in front of the opposite sex, friends? Then decide for yourself which simulator is more useful for you.

Conclusion

Ask questions in the comments and subscribe to blog updates - we have a lot of interesting things and more will be released soon. And also don't forget to tell your friends about this material. Does anyone need it? Good luck.

Sincerely, Vladimir Manerov

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Parallel bars are the most commonly available sports equipment, which can be found in almost any yard and gym. We all know the uneven bars well from school, but few people think what an amazing effect competent training on the uneven bars can bring.

We will talk about how to properly pump on this projectile, bringing your body to a perfect state, how to increase mass and create relief, in this article. So, to work.

Exercises on the uneven bars

Exercises on the uneven bars are divided into several types. With their help, you can pump up the triceps, strengthen the pectoral muscles, and also work out the press well. Let's look at all these points in more detail.

Triceps exercises

If you do not have enough time to train in the gym or in the yard, then you are perfect.

Working out the pectoral muscles on the uneven bars

Press

Weight training on bars

Competent training on the uneven bars can help build mass. This technique is used in powerlifting and bodybuilding, it is aimed at developing triceps and pectoral muscles.

Technique:
is engaged starting position on uneven bars (on one or two crossbars), back, arms straight.

• The first set of push-ups of 10-20 repetitions is done in the classic version;
• the second - with weights (weight is taken that you can withstand for ten repetitions);
• the third approach is carried out again without weights and a break is made for 2 minutes.

It is necessary to repeat the technique two more times, and the last approach without weights is no longer done 20 times, but to the maximum, as far as there is enough strength.

An important element for building up mass is, which will speed up the process of not only increasing volumes, but also drawing the relief.

Relief shaping technique

The bars can form a relief well. But before you start pumping, you need to learn a few rules, without which you can’t even dream of an ideal terrain.

And now one secret of bodybuilders: the same exercise at a different pace of execution can lead to different results. So classic push-ups with weights in slow pace stimulate the growth of muscle mass, and tempo push-ups in larger quantities, without weights, are aimed at relief.

To form a relief, it is necessary to carry out push-ups on the uneven bars with a maximum number of repetitions (from 30 to 50 and more), and the time between sets is reduced to a minute.

The time to achieve results can vary from 4 to 8 weeks, depending on the volume excess fat, which is burned during a period of enhanced training (cardio exercises play a particularly important role here).

And one more important nuance: to achieve better results, it is necessary to increase the number of approaches gradually, every week, you need to train from three to five times a week (you must definitely give yourself two days to rest to restore energy balance).

If you put all your will into your fist and do not let yourself relax, then such a simple and familiar to everyone since childhood equipment, like bars, will help to achieve simply fantastic results. We wish you good luck and patience!