The value and overall benefit of exercise depends on the effectiveness of the movements and their effect on the muscles. Therefore, basic exercises are always ahead of isolating ones in terms of effectiveness. Push-ups on the uneven bars - one of the ultimate exercises for developing the muscles of the chest and shoulder girdle. It allows you to effectively work out the upper body both at home and in the gym or at the nearest sports ground. What's more, push-ups can be progressed almost indefinitely, and are suitable for both beginners and the most trained athletes. Let's figure it out how to do push-ups with bars, what types are there and what are their technical features.

What muscles work when push-ups on the uneven bars

Body lifts on uneven bars - complex exercise, which requires the efforts of several muscle groups at once. However, the main burden falls on:

• Pectoral muscles;
• Triceps.

The back acts as an auxiliary muscle top part), anterior deltoid and biceps.

The key factor is the technique of the exercise. Depending on the position of the body, working with bars can load both the chest and triceps. Despite the common name, these two techniques are usually separated, since they are aimed at developing different muscles. It is also worth considering that in the exercise you can adjust the load due to the position of the hands. Basically, the amplitude of movement and the width of the grip are used for this (depending on the bars).

Technique for performing push-ups on the uneven bars

Consider basic technique push-ups on uneven bars, regardless of the bias in the study of pectoral or triceps (average version):

• Get on the bars and fix the body. The back and arms should be straight, the head is looking forward (the neck is in a natural position). Legs can be bent at the knees at a right angle (to avoid inertia and loosening of the body);
• Get down slowly until a right angle is formed between the upper and lower parts of the arm. There should also be a right angle between the shoulder and triceps;
• Take a little break, after which with a powerful movement push the body up, to the starting position.

It is important to understand two critical points that can significantly affect the effectiveness of push-ups. The first is the position of the hands. In the classic version, the brush must be firmly fixed. This ensures the stabilization of the whole body and avoids injury. Movements are carried out only in the elbow and shoulder joints. It is also worth considering that the elbows should be retracted back, and not to the sides.

The second rule is to go down slowly. than to raise the body by extending the arms. Often, beginners make one common mistake, which, even if done correctly, will reduce the effectiveness of push-ups. We are talking about the rapid lowering of the body down, which occurs by inertia. Coaches call this a "fall", highlighting it as a blunder. The extension of the arms should be slow and controlled. But the exit is often performed in a fast or even explosive style. Although there are varieties of techniques where both phases of movement are the same in time and pace.

Push-ups on the bars. Do It Right!

Push-ups on the uneven bars for triceps

If we take into account classical technique push-ups on the uneven bars, then the triceps will be loaded to a greater extent. To do this, the body must remain in a strictly vertical position both at the top point and during lowering. In this case, the movement is carried out mainly due to the strength of the triceps, loading all three heads (with a slight advantage for the long one).

Novice athletes may experience difficulty when performing techniques for triceps, this is due to insufficient muscle strength. In this case there are two ways to lighten the load:

• Do push-ups with incomplete amplitude, without bringing the bend at the elbow to a right angle;
• Take advantage of the insurance (the insurer helps to maintain the legs bent at the knees, pulling the athlete by the socks with a slight movement).

However, such cheating should not be abused. It is relevant only as a temporary way to ease the task until the strength of the muscles allows you to work in full amplitude and without insurance.

Push-ups on the uneven bars on the chest

Push-ups on the uneven bars can not be called the most popular exercise for pectoral muscles. However, they are mandatory in the arsenal of all professional athletes. The most important feature of the exercise is that when working on the uneven bars, the chest muscles are loaded even better than in the bench press. For those who train at home and do not have a barbell, such push-ups should be the #1 movement for developing pectoral muscles.

In order for the movement to load the chest muscles, it is important to remember the following rules:

• When performing, the body should be tilted. To do this, you need to lean up to 35-45 degrees forward;
• During the deflection of the body, the lower part of the body is pulled back. So that from the neck to the knees the body forms a straight line;
• Legs should be brought together and bent knees at a right angle.

This technique is especially useful because it loads lower part pectoral muscles - the most lagging behind.

Push-ups on bars with weights

When you have already "grown" out of working with own weight, and push-ups on the uneven bars are easily given in 4-5 sets of 10-15 repetitions, it's time to add weights. There are two ways to add weight: standard barbell plates and metal chains.

The most common way is to use a training belt and a pancake, which is hung on a special hook. This method has been popular for many decades. Its plus lies in the fact that there are belts and hooks in almost all rooms. However, there is a significant disadvantage - uneven load distribution. Pancake pulls the athlete down by inertia, which can impair the execution technique when working out the chest (when the body is tilted).

Therefore, the use of chains is considered a more convenient and effective way to increase weight. To do this, just hang them on your shoulders, choosing the desired weight. Special chains have removable links, which allows you to adjust the weight step up to 0.25 kg. The only disadvantage of such chains is that they are not present in all gyms.

Push-ups on the uneven bars in the training program

Consider how to effectively apply the exercise in the program for the pectoral muscles and when working out the triceps.

Breast:

• Warm up;
• Bench press;
• Dumbbell bench press at an angle;
• Breeding dumbbells lying down;
• Push-ups on the uneven bars;
• Pullover;
• Stretching at the end of your workout.

Triceps:

• Warm up;
• Bench press with a narrow grip;
• Push-ups on the uneven bars;
• French bench press;
• Abduction of the arm in an inclination.

It is important not to put dips on the bars as the first exercise in training, because for this movement the muscles must be well warmed up.

In chest training, it is optimal to put "bars" with 3-4 exercises, closer to the middle or end of the workout. When working on triceps - in the first part, together with others basic movements(to insulating).

One of the most effective and at the same time simple, affordable simulators are bars. What do the bars pump and how effective can training be on such a sports equipment? With the help of classes on the uneven bars, you can thoroughly pump the entire upper main thing - be patient and have enough free time.

The benefits of training on the uneven bars

The bench press has been proven to be less effective exercise in terms of the load on the muscles, rather than the bars. What are the bars pumping? If we go back several decades in the past, then it was they who acted as a basic simulator for the development of the industry for the production of new types of sports equipment somewhat reduced interest in this projectile.

Why did athletes decide to abandon the simpler and at the same time effective in favor of innovation? It's all about the reputation of the bars as one of the most traumatic simulators.

Speaking in general, no insurance or observers are required for classes on the uneven bars. Training perfectly develops the outer and lower sections of the pectoral muscles. Regular classes on the uneven bars allow you to feel a noticeable effect in the shortest possible time.

Muscles involved in training on the uneven bars

When exercising on the uneven bars, the following muscles work:

• chest;
• deltoid;
• triceps;
• broadest muscles.

Features of the exercise

As noted above, it is the bars that carry a considerable risk of injury. What such simulators pump is the press, pectoral muscles, biceps, triceps, as well as a whole host of other small ones. However, it is worth noting that you can get injured on the uneven bars only if you use the wrong exercise technique.

Before you start active regular training on the uneven bars, you should familiarize yourself with the following requirements:

1. It is necessary to start the lesson from the upper stop, which allows the muscles to fully tone up and prepare for work.
2. When lowering, the torso should be tilted slightly forward, because in a vertical position, the main load will fall only on the triceps.
3. Legs should be bent at the knees with crossed ankles. This approach to performing exercises greatly simplifies keeping the body in an inclined position.
4. It is better to rest the chin on the chest, maintaining this position until the end of the approach.
5. Bend your elbows when lowering until the wrist joint is in line with the armpits. In this case, it is worth descending slowly. Quick jerks when reaching the top position are fraught with injuries to the pectoral muscles.
6. After a short pause when lowering, it is necessary to smoothly and slowly return to the starting position.

Abs workout

What pumps push-ups on the uneven bars? First of all Despite this, the bars can be an excellent simulator for working out the muscles of the press. The most common exercise on the bars for training the press is the "corner". the main task here it consists in resting your hands on the crossbar with raising your knees up to your chest and lowering them down. During each approach, you should try to fix your knees in the upper position for a while. You can perform the “corner” exercise not only on the uneven bars, but also on the horizontal bar. However, it is the first option that is more powerful.

On uneven bars, you can use leg raises. Despite the obvious simplicity of the exercise, it is quite difficult to do it, especially without any preparation. To perform the exercise, it is enough to rest your hands on the bars while simultaneously raising both legs above the level of the crossbars, spreading them to the sides. If desired this exercise you can diversify somewhat by moving your legs one by one, then the other side above the right and left crossbars.

Another effective exercise on the bars for pumping the abdominal muscles is lifting the torso. To perform it, you need to place yourself on one of the bars, hooking your legs behind the other. Sitting in this way on the uneven bars, you should lower the body as low as possible, trying not to bend in the back. As a result correct execution the abdominal muscles will always remain in full tension.

on bars?

Perhaps the bars are the most efficient way for careful study muscle mass chest area. Push-ups on parallel bars are particularly simple, but the following conditions must be met:

• before you start pumping your chest on the uneven bars, you need to warm up and warm up your muscles;
• before performing the next approach, you should rest for a few minutes, trying to completely relax the muscles;
• in order for the pumping of the chest to be effective, the distance between the crossbars of the bars should slightly exceed the width of the shoulders;
• to achieve noticeable results, you should exercise regularly;
• in order to avoid injury, you should ask a specialist about how to swing your chest on the uneven bars correctly;
• the number of repetitions in each approach should be at least 10-12 lowering and lifting.

We swing triceps on the uneven bars

To pump up triceps on the uneven bars, you need to resort to correct technique. The distance between the parallel bars must necessarily exceed the width of the shoulders, but only slightly. There is a significant risk of damage to the shoulder girdle when performing exercises on the uneven bars with too much distance.

It starts on the uneven bars by taking a position on straight arms. Further, the arms are lowered to the lower position until the angle of the arms is about 90 °. This is followed by a gradual rise to starting position without any extra fluff. This is how the outer and medial heads of the triceps are effectively worked out.

Weight training

Only bars can completely replace the chest press. What such exercises pump, has already been described above. So that training on the uneven bars turns into basic exercise to work out the muscles of the torso, you should work with some weights. You can fasten loads on a special belt to the lower back, each time applying more and more significant weight.

Before you start exercising with weights, you should work hard to bring the technique of performing the necessary exercises to perfection. It is also extremely important to choose the most comfortable grip.

Recovery

Every experienced athlete knows how important the recovery process is in the process of muscle growth and achievement of high results. If we talk about training on uneven bars, then experts recommend doing it no more than every other day.

In order to thoroughly pump the muscles of the chest area, during the recovery period, you should give the body a sufficient complex of nutrients and trace elements useful for the development of muscle mass, while not forgetting about complete relaxation. Following all the above tips, you can get a really well-developed and attractive torso, beautiful pumped up arms, as well as distinct abdominal muscles without any extra work and exhausting workouts.

Bars - the most publicly 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:
engages in the starting position on the 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 above), 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 best 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!

Most of the template exercises, such as the bench press, can be replaced with exotic counterparts, like the dumbbell fly. The choice of exercise depends on the pathologies that occur in people (anatomical features), non-standard limb length, weak sensitivity of the target muscle group, etc.

This leads to the need to change the training program, adjust it for yourself, so that the movements are perceived by the body and are comfortable. This practice is normal, helping to respond adequately to signals. feedback sent by the articular apparatus, ligamentous and muscular. Therefore, if the body does not like something when an athlete performs classical training, the training program should be reviewed. This will be beneficial for the body.

And therefore, it is worth getting acquainted with push-ups on the uneven bars, starting with an anatomical atlas, demonstrating the muscle units that “work” while performing this training.

In push-ups on the uneven bars, the load falls mainly on the triceps muscle, but the emphasis can be shifted to the chest.

The main advantages of push-ups

Develop many muscle groups of the upper body.

In the work with push-ups, the following take part:

• lower chest, missed during push-ups and bench presses;
• triceps - the main driving force in the extension and flexion of the upper limbs;
• deltas are more front. In addition, push-ups on the uneven bars are an excellent training for developing the flexibility of the shoulder girdle;
• depending on the angle at which the load is applied, different muscle groups develop. The emphasis on them is shifted by changing the position of the body: tilting the body forward - pectoral muscles work, triceps are involved in a vertical position;
• push-ups on the uneven bars are connected with lowering and lifting their weight, so the exercise makes it possible to train the body as a single functional unit.

About the push-up technique

Those who are not familiar with the exercise and its technique believe that there is nothing difficult in push-ups: jump on the uneven bars and bend your arms, which many do. But, such "rollers" do not have to wait for the proper result

Correctly performing push-ups on the bars means consistently fixing muscle groups, following the instructions.

Preparatory tips for doing push-ups:

• Wrists and hands. When doing push-ups, the wrists and glenohumeral joint should be in the same line, i.e. take a neutral (vertical) position. The grip is chosen at shoulder width;
• Elbows. They are pressed tightly to the body throughout the trajectory. At the top point, the elbows are fully extended (lockout). You need to go down as low as the flexibility of the shoulder joints allows;
• Shoulders. You can not allow them to "walk" The shoulders in the exercise are kept stabilized;
• vertebral column should be straight from head to tailbone. The position in which the spine is located is called neutral.
• Core muscles. All muscles, especially the press, need to be strained in the concentric phase (when lifting). To stabilize the back, during the training, the core muscles must create a rigid corset;
• Legs. The position of the knees can be locked if space allows (toes pulled out) or tucked in. Legs are held together, straining gluteal muscles and hips.
• Breath. Exhalation is performed on the rise, when lowering - inhale.

Triceps push-up technique:

• approaching the bars, jump on them, position the body directly on outstretched arms. bend your knees or cross your legs. The gaze is directed by the athlete straight ahead;
• inhale, then, tilting the body forward, lower yourself slowly down, keeping the body upright. Elbows as close to him as possible. Lower yourself down until the angle at the elbow joint becomes straight. Stay in this position for a second, without bringing your shoulder blades together and without retracting your shoulders;
• exhale and with the force of the triceps squeeze up the body;
• repeat push-ups as many times as needed.

The picture below will show you what it looks like:

Push-ups on uneven bars in dynamics:

If you turn around so as to look forward, then push-ups on the uneven bars will load other muscles - the pectoral ones.

And the technique in this case changes a bit:

• starting position: they occupy it, approaching the projectile, and turning around “back to the forest”;
• after a deep breath, the torso is slowly lowered to a position in which stretching and tension in the chest are felt. Then, the torso is tilted forward (at an angle of 30 degrees), and the elbows are spread apart;
• feeling a slight stretch, on exhalation slowly return to the PI, using the muscles of the chest. In the upper position, the chest is compressed for a second;
• the number of repetitions corresponds to the given one.

The picture shows how push-ups are performed on the uneven bars with an emphasis on the muscles of the chest:

For beginners, especially girls, the execution presents certain difficulties, since the triceps are not sufficiently developed or the arms lag behind the body weight and cannot “pull out” their own weight. Alternatively, you can use a special simulator - a "bar" gravintron.

Push-ups on it look like in the picture below:

If there are no necessary simulators in the halls, and the height of the racks of ordinary bars is not enough to perform push-ups, they use “extensions” - metal hollow pipes of a larger diameter, which become a continuation of the bars.

Permissible mistakes

It seems that in such simple exercise there is simply nowhere to make mistakes, but even here they “manage” to make them: they spread their elbows, round their backs and use inertia.

In addition to the listed standard errors, there are specific ones:

• wrong grip is chosen, which leads to pronation of the hands. For most athletes, a medium grip is best;
• disturb the breathing technique. There must always be air in the chest so that there are no injuries, therefore, before going down, you need to take a breath;
• high speed. You need to perform push-ups on the uneven bars slowly, meaningfully, without throwing the body up and down. Climbing and lowering lasts at least 2 minutes with a delay in the lowest position, where you can not relax;
• inadequate workout. This leads to injuries and affects the quality of the push-ups on the uneven bars. For a thorough warm-up, fit: push-ups from the floor, stretching, extension and flexion on the uneven bars;
• overweight work. You can’t make yourself heavier from the first workouts using extra weight.

• working on the mass, it is recommended to go down slowly (by 3 counts), to make the rise quickly. With the development of strength, the opposite happens;
• moving on to training with weights - pancakes attached to the belt, is allowed when it is easy to perform 3 sets, each with 15 repetitions;
• it is more useful to load triceps with simultaneous training of the shoulders and chest;
• for productive pumping of the triceps, you need to perform 2-3 exercises within half an hour;
• to feel the contraction of the triceps, you need to fully straighten your arms at the top point and pause;
• stretching the fibers more helps slow down, which contributes to the appearance of multiple microtraumas, which helps to grow muscles.

Understanding now how important push-ups on the uneven bars are, you should include them in your training program.

Video: Push-ups on the uneven bars

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A real old school multi-joint exercise, just a pure classic of bodybuilding. - This is a basic exercise for the development of the pectoral muscles and triceps.

It perfectly loads these muscles, however, the degree of load depends on the position of the arms and body. By changing these parameters, you can shift the focus and work out the muscle groups you need.

The nature of the exercise and the working muscles

In the 50s - this exercise was without options the basis for working out. With the advent of manufacturers of sports equipment and exercise equipment, the bench for the bench press took the palm. Although the bench press itself loads the pectoral muscles much less.

Push-ups on the uneven bars have the character of a general strengthening exercise for the entire upper body. The way to progress in heavy presses and development of the chest is through strengthening the muscles of the shoulder girdle. Often occurring stagnation is a consequence of the weakness of a separate group or pair of muscle groups, as well as the lack of synchronism in the inclusion of all these muscles in the work. You can develop maximum strength not so much due to the absolute strength of individual muscles, but from a well-coordinated strength work all muscle groups in a complex.

Push-ups on the uneven bars are an exercise in which the muscles learn the power nature of contraction in well-coordinated work. According to biomechanics, this is the same bench press (more about it). The same muscles work - these are the deltoid, trapezius, latissimus dorsi, pectoral and triceps, i.e. the entire upper body. The main emphasis, as in all bench press exercises, is shifted to the triceps, but in push-ups on the uneven bars, the pectoral and lats work perfectly.

The benefits of push-ups on the uneven bars

The main advantage of push-ups on the uneven bars is the possibility of targeted study the right muscles. By slightly changing the execution technique, you distribute the load in a different way and shift the focus to the required muscle group.

Progress in this exercise will give you a powerful boost in all your pressing movements (bench press, etc.) if you do push-ups with proper form and slowly build up the weights.

Push-ups on the uneven bars involve the pectoral muscles much more than the bench press. You will see for yourself how the contours of the chest will be drawn, and the deltas will increase in size, which will visually expand your shoulders. All this will put your posture in the correct position of an athletic person (back straight, shoulders turned, chest forward).

For both a beginner and an experienced athlete, it is necessary before training. Pay special attention to warming up the shoulder girdle. The better the muscles are warmed up and stretched, the less the risk of injury.

Start the exercise ONLY from the top point. Do not start the climb from the bottom point - this is very risky, because. the muscles are stretched and the body is relaxed. Starting from the top point, the muscles are contracted, tense and ready to go.

Starting position - the movement starts from the top point

Choose a grip width and firmly grab the bars with your hands. The grip is straight, the palms are turned towards the body. Press your chin to your chest. Shift your weight from your feet to your hands. Cross your legs and roll your shoulders back.

Inhale and start slowly lowering. The slower you go down, the more effectively and safely you load the muscles. Descend to a comfortable depth for you. Bring your shoulder blades together. Don't slouch. Don't let your shoulders move up and down or back and forth.

The lowest point when doing push-ups on the uneven bars

With each workout, the flexibility of the pectoral muscles and the shoulder section is improved, so each time try to go deeper, but to a comfortable point. Your task is to master the amplitude to the fullest, while at the bottom point the angle at the elbow is 90 ° or less (the position of the shoulders is at or below the level of the elbows).

You can linger slightly at the bottom point, feeling the stretch in the muscles, while there should be no relaxation, and then start powerfully on the exhale, but rise very smoothly and without jerks. The lowering is slow, the character of the rise is fast, but at the same time smooth.

During the ascent, do not try to raise your head or rotate it. So you can get injured. Do not sway the body, control the position of the torso. For such stabilization, strain the muscles of the press and buttocks with all your might, while working only due to the strength of the hands.

The bars themselves can be completely parallel or V-shaped. For the complex development of the shoulder girdle and increase the strength of the working muscles, shift the emphasis to the chest or triceps. Work in the same style for a while, then change the focus.

The triceps get a huge load in this exercise. To reduce all three of its heads (long, medial, lateral), it is enough to straighten the elbow in the joint, which happens during push-ups. Your task when working out the triceps is to try to minimize the load on all muscles except the triceps.

Triceps - muscle structure

In order for the rest of the muscles to take the load to a minimum, you should perform push-ups on the uneven bars for triceps according to the following scheme:

The position of the torso and spine is as vertical as possible at all points of movement. Wherein cervical region should not curve back, look in front of you. The chin is parallel to the floor. Legs should be straight (you can cross them for convenience). At the top, reach the lockout, i.e. full extension of the arm at the elbow joint.

Fully straighten your arms at the top

If there are V-shaped bars in the gym where you work out, take them according to the width of your shoulders or a little narrower. During the movement, press your hands to the body, while the elbows will move not to the sides, but back. It should be said that it is not worth going down to an angle in the elbows of 90 ° and below. The pectoral muscles will start to work. Therefore, concentrate on the triceps and feel how they contract, only in this way you can understand whether you are doing triceps push-ups on the bars correctly.

By slightly changing the technique, you will make this exercise a quality base for the chest muscles. In order for the main load to go to the chest, it is necessary that the body is tilted forward, and the body falls deep enough.

The width of the bars should be slightly wider than the shoulders. You can use the bars, where the width of the grip varies along the length. Remember that if you take too wide and try to deliberately spread your elbows to the sides, you can easily injure your shoulders. In addition, when working with a too wide grip, most of the load will be taken by the latissimus dorsi and other muscles of the back.

The best option for turning on the pectoral muscles is a grip slightly wider than the shoulders, and the elbows are separated at an angle of 45 ° to the body, no more.

Starting position during push-ups on the uneven bars with an emphasis on the chest

The inclination of the body is ensured by the chin pressed to the chest and the correct position of the legs. Cross your legs, bend at the knees and slightly bring them forward. Body naturally will acquire the desired slope.

When working in the chest style, you should go as low as possible, thereby stretching the chest to the limit. But do not try to do this on the first workout. Get down to a comfortable position and sensations in your body, otherwise you will be injured. Partial reps where the shoulders don't drop to or below the elbow level don't effectively engage the pecs. Partial repetitions produce partial results.

At the bottom point, the elbows are separated at an angle of 45 degrees.

With each workout, the muscles will adapt and increase their flexibility and strength, so try to go a little deeper each new week. Feel the response in your pecs as they stretch and contract. Look for an effective descent depth that suits your body.

At the top point, do not straighten your arms to the end, stay inside the amplitude, otherwise the lockout will remove the load from the chest, giving it to the triceps. So the chest gets a constant load in the set, and the triceps earns minimally.

Use of weights

Hanging additional weights is necessary after you cleanly perform a full amplitude push-up circuit with your own weight in 3 sets of 15 repetitions with a short pause.

When doing push-ups on the bars with weights, try to lower yourself slowly and rise to the starting position without jerking. Pay special attention to the fall at the bottom point, because. this is the most dangerous part of the amplitude. Smooth movement is safe movement.

Weights allow you to progress very quickly

Hanging weights work in the range of 8-10 repetitions and you can quickly progress in this exercise.

Inclusion of push-ups on the uneven bars in the training program

For beginners, this exercise is suitable, as well as a tonic for the upper body. Therefore, you need to put it at the beginning of the workout. The nature of the movement implies high energy consumption, so if you put it at the end of a workout, then you simply will not have the strength left for it.

For more experienced athletes, the following scheme is suitable: push-ups on the uneven bars at the beginning of a triceps workout and at the end of a chest workout. Don't put the bars in front of the presses. The triceps will tire out in push-ups, and you won't be able to work the presses well.

Try to exhaust your target muscles (triceps or pecs) in three working approaches (not including warm-ups), no more. Focus on traffic quality and safety. Exercise is quite traumatic. Therefore, first learn the technique, and then with increasing strength, add weight.

Ultimate fatigue of the working muscles for experienced athletes

These methods should not be used in every workout:

• Perform dips on the bars with a set and rep pattern, and then do partial reps. Those. You only go down halfway, and then you rise to the starting position. With this kind of performance muscle fibers who are not yet completely tired receive a lethal load.
• Forced repetitions. Finish off the prescribed number of repetitions and perform 2-4 more forced repetitions. To do this, ask a partner to help you. Do the main work yourself, and the partner should only slightly help you get up, supporting you by the legs.

• Drop sets. Without pauses between sets, you perform push-ups with weights. After each approach, reduce the weight a little and again perform the same number of repetitions. Remember that where the load is limiting, the risk of injury is high.
• negative reps. Hang with a weight that you can do 5 reps with. Begin to descend super slowly and under control to the bottom point. Lowering should last at least 3-4 seconds. In order to rise to the starting position, do not try push-ups, just help yourself with your legs, stand on a bench or stops and return to the starting position. The number of repetitions is 10 times. Don't do negatives every workout because they require a very long recovery.

Conclusion

Push-ups on the uneven bars are an effective tool for developing and strengthening the upper body. This is an increase in the strength and volume of the muscles of the chest and shoulder girdle, the setting of an athletic posture. This exercise helps you progress in all pressing movements, so feel free to use it in yours.

Finally, watch the video, which clearly shows the technique of doing push-ups on the uneven bars: