With arms wide open. Today it's time to talk about another interesting sports topic. This article will be devoted to how to correctly, and most importantly, quickly learn how to practice on the uneven bars with maximum effect.
Ready? Then I begin to narrate, and you absorb the information.
Exercises on the uneven bars are a great addition to the exercises that we can do on the horizontal bar. The parallel bars will allow the athlete to pump those muscles that are very difficult and sometimes impossible to pump on the bar. These muscles include: shoulders, and.
There are bars and a horizontal bar in almost every yard, on every playground or on the school grounds. Anyone can go there for free. It all depends on the desire. These two sports equipment, if desired, can give you much more than the entire fitness club combined. So the beauty and health of your body is in your hands.
Dips on the uneven bars
The dips are one of the simplest and most effective outdoor exercises that you can afford. By doing this exercise, you can develop the triceps, muscles of the shoulders and chest. With any exercise on the uneven bars, there is an intensive growth of everything shoulder girdle, as a result, the trainees get a beautiful body, good health, endurance and strength.
There are a huge variety of push-ups on the uneven bars: in the hang, in support, in a handstand, reverse grip, with the transfer of the body in different directions, diving, etc.
Execution technique
Push-ups on the uneven bars, however, like any other exercise, has its own technique. I would like to take a closer look at this technique. In order to learn how to do everything correctly, you need to feel the exercise and understand which muscles should be tense and which should not.
There are certain rules for push-ups on the uneven bars, that's exactly what we will consider:
- Before performing the exercise itself, you must take the appropriate hanging position. Hands should hold the bars, legs crossed, and also bent at the knees, having an angle of 90 degrees. This position will provide a “clean” pumping of muscles and prevent unnecessary jerking of the pelvis and legs.
- When doing push-ups on the uneven bars, you need to know one thing - if you do the exercise slowly, going down and up to the end, then this is work for strength, if you do push-ups for speed, then this is work for endurance and relief. The main thing is to understand that one cannot exist without the other.
- If you want to put all the emphasis on the triceps, then during push-ups, when you lower, the angle formed at the elbow should be 90 degrees. You do not need to go lower, otherwise your chest muscles will come to your aid, and this will no longer be considered an exercise only for triceps.
- When performing the exercise, it is necessary to keep the pumped muscle group in constant tension. This will enhance the quality of the load produced.
- Don't forget to breathe. When you go down, you need to take a breath, when you go up, you need to exhale.
Step-by-step execution of the exercise
Go to the uneven bars. They should be slightly wider than the width of your shoulders. If the width of the bars is much wider than the width of the shoulders, then exercise on them will be a little dangerous for an unprepared body.
We accept hanging on the uneven bars, we go out on straight arms. We start the exercise from the highest point, as this will help prepare the muscles for push-ups. We slightly tilt our torso forward and lower ourselves, bending our arms at the elbow joints. Do not forget to take a breath. You can go down to the limit, using all the muscles, or you can go down to 90 degrees in the elbow, using the triceps. Then, we rise, gradually exhaling. We repeat.
In the case when your goal is to pump pectoral muscles, you need to spread your elbows to the sides during push-ups, but when you pump triceps, your arms drop with your body parallel to it. The main thing is to remember that you came to the uneven bars to pump muscles, and not to do a huge number of push-ups. It is necessary to divide the pumping of muscles into several approaches. That is, for example, 3 sets of triceps 30 times and 3 sets of chest muscles 30 times.
If you are a beginner, then take this exercise very seriously, because due to your inexperience, you can injure yourself. You do not need to do many push-ups at once, because there will be no sense from this. Pick your average and do multiple sets. Try increasing the number of push-ups you do each day.
Also, do not forget about good food. The training body needs a balanced diet, otherwise there will be no point in training.
Force or mass
Push-ups on the uneven bars, athletes can focus either on the development of strength, or on the increase in muscle volume, or both in aggregate.
It is customary to divide push-ups on the uneven bars into two phases: the first is negative, the second is positive. When lowering your body down, you go through a negative phase, while lifting, you go through a positive phase.
If you are interested in strength, that is, you want to do strength exercises, then you need to follow the rule below:
- You should slowly raise your body up and lower it quickly. The rise time is 3 seconds and the fall time is 1 second;
- It is necessary to constantly increase the number of approaches and repetitions;
- When lifting, your muscles should be in constant tension;
- It is necessary to gradually reduce the time between approaches;
- Every week you need to do the approach for the maximum number of times.
If you want to build muscle mass, then you need to adhere to the following rules:
- When doing dips on the uneven bars, you need to pay attention to the slow lowering of your body and the rapid rise. The lowering time is approximately 3 seconds and the lifting time is 1 second;
- There is no need to increase the number of approaches (do, for example, 5 approaches 20 times);
- You need to put all the emphasis on the negative phase, and do not forget to keep all muscles in tension during the exercise;
- The rest time between sets should be equal to 3 minutes;
- After completing the exercise completely, give your muscles a good rest, and then replenish the missing nutrients in the body that you spent during your workout.
Making push-ups heavier
Do we need weights when doing exercises on the uneven bars? Yes, we do. However, only experienced athletes who have been exercising on the uneven bars every day for several months need to make the weight heavier.
Beginners, as a rule, make many mistakes in pursuit of a beautiful body. There is no need to rush anywhere, because you are risking yourself. Training loves consistency. The body has to get used to the exercise, and this has to happen gradually. In our life, everything does not happen at once, it would be time to understand this already. Therefore, if you are new to the sport, take your time. From the very beginning, you have enough weight for push-ups on the uneven bars, and when you can show results, then you will cling to additional weight.
But, as for the already experienced athletes, they can experiment. But then again, the rule is the same as for beginners - "No need to rush anywhere." Add weight slowly. Start with, say, 5 pounds of extra weight, then add 10, then 15, and so on.
What can act as a weighting agent? Well, the easiest way is to take your backpack and stuff it with some junk. This is very convenient, the backpack does not interfere with the exercise at all. Also, athletes use hanging lead bars, clinging to their feet and much more.
So our story about how to pull up, push-ups and do exercises on the uneven bars has come to an end. In fact, there is nothing difficult about it, you just need a little knowledge and a great desire to train. The main thing is to remember that you don't go in for sports for a week or a month or a year, you need to do sports all your life. Be healthy and strong. Good luck.
Dips are the ultimate exercise for working your triceps and pecs, and strengthening your shoulder girdle. Along with the horizontal bar, the parallel bars are one of the most affordable exercise machines. They are found in almost every gym, on outdoor sports grounds, and some even at home. In this article, we will look at how to properly do push-ups on the uneven bars and analyze the features of performing this exercise.
Working muscles
The main load of push-ups on the uneven bars is created on the muscles of the back of the shoulder, or triceps. The essence of the movement is to raise your body from a lower position to an upper one by extending the arms at the elbows (namely, this is the main function of the triceps). No matter how we place our hands, do not deflect the body and do not change the position of the elbows - triceps works in any case.
Large pectorals act as synergistic muscles (assistants). The technique for performing push-ups from the bars can be changed in such a way that these muscles are included in the work to a greater or lesser extent. Since the chest and triceps work in tandem - the more the chest is loaded, the less the triceps are used and vice versa. The pectoral muscles are larger and stronger, so at the first opportunity they pull the load onto themselves.
The function of the pectoral muscles is to bring the shoulders (arms from the elbow to the shoulder joint) in front of the body. Accordingly, in order to transfer the emphasis of the load from the triceps to the chest, the push-up technique should imply not only the extension of the arms, but also the reduction of the shoulders from a wide position to a narrower one. We will consider in detail the technique of push-ups on the uneven bars in the chest and triceps style in the corresponding part of the article.
In addition to the above muscle groups, a significant load falls on the anterior bundles of the deltoid muscles and the ligaments of the shoulder joints. To perform the exercise, the shoulder girdle must be absolutely stable, because you not only hold all your weight due to it, but also move, creating an additional load.
It is because of the high load on the ligaments of the shoulders that push-ups on the uneven bars are considered a somewhat traumatic exercise. However, as they say, forewarned means forearmed. If you have injuries to your shoulders, elbows, or wrists, refrain from doing the exercise until you fully recover.
Along with triceps, pectoral muscles and deltas, push-ups from the uneven bars include core stabilizers (abs and back, and numerous small muscles). If you bend your legs back, your hamstrings and glutes work in statics.
Actually, we have analyzed the work of muscles. We turn to the technique of performing various variations of the exercise.
Emphasis on triceps
In fact, this is the classic version of the push-ups from the uneven bars. Approach the projectile and jump on it. The distance between the bars should be slightly wider than the shoulders. Grip - palms to the body.
- In the starting position (top point), your body is vertical, you keep on straight arms, elbows are turned back.
- After inhaling, lower yourself down as far as the flexibility of your shoulder joints allows. Focus on a 90-degree angle at the elbows. During movement, the elbows are turned back and pressed against the body.
- As you exhale, by extending your arms, rise up. If the exercise is given to you with great difficulty, straighten your elbows at the top point. This will give the triceps a short break. If you are an experienced athlete, leave a slight angle at the elbows to avoid stressing the target muscles.
When working on triceps weights, aim for 10-15 reps in 3-4 sets. Go down slowly and go up quickly.
Once all this is easy enough for you, begin to master the push-ups on the uneven bars with weights. You should not rush in this matter, since, overdoing it with the load, you can get injured and, in general, deprive yourself of training for a long time.
In the triceps workout program, push-ups on the uneven bars are best set at the beginning. Additionally, you can do exercises such as bent-over extensions, reverse push-ups, push-ups with a narrow grip, Hindu push-ups.
Emphasis on the pectoral muscles
In order to transfer some of the load to the pectoral muscles, we need to change the technique so that it includes the mechanics of bringing the shoulders together. To do this, firstly, we will spread our elbows slightly to the sides, and, secondly, we will tilt the body forward. The exercise works out the lower chest as much as possible. The pectoral muscles stretch well at the lowest point, which increases the range of motion, and, consequently, its effectiveness.
Do not try to do the exercise on too wide bars. This can cause injury. The best distance between the bars is slightly wider than your shoulders.
The technique of push-ups from the bars with an emphasis on the chest is as follows:
- Jump onto the projectile, turn your elbows slightly to the sides and tilt your body forward by about 30 degrees.
- As you inhale, lower the body down, spreading your elbows to the sides. Do not try to spread them too wide - everything is within the limits of anatomical comfort. At the bottom, you should feel a good stretch on the bottom of your chest. Focus on an angle at the elbows of 90 degrees.
- As you exhale, having contracted the pectoral muscles as much as possible, lift yourself to the starting position. At the top point, tighten your chest even more and hold for 1-2 seconds.
As in the case of triceps, when training the chest for mass, perform 10-15 repetitions in 3-4 approaches. As soon as you solve this problem - master the push-ups on the uneven bars with weights.
In a chest workout program, the exercise can be set, for example, after the bench press.
For newbies
Often, for beginners, and especially for girls, the muscles of the upper body are not yet developed enough to complete the exercise to the fullest. Accordingly, the question of how to learn to do push-ups on the uneven bars from scratch becomes relevant. There may be several options here:
- Performing push-ups in the gravitron. This is a special knee support trainer with a pillow that partially compensates for your body weight and makes the exercise easier.
- Push-ups with partial amplitude. The lower you lower the body, the more difficult it will be to lift it to the top point. Try to do the exercise with partial amplitude, gradually increasing it to normal.
- Support from a partner or coach. At first, someone can help you by supporting your legs.
- Negative phase training. Learn to first descend in a controlled manner from the top point. This will help strengthen the muscles and prepare you for the positive phase of the movement.
And finally, the simplest recommendation. If the strength of your triceps and pecs is not enough yet, strengthen the muscles with simpler exercises. For triceps, this can be: extension of the arms in an incline, push-ups from the floor with a narrow stance of the arms, French press. For the lower chest: bench press with a head down, (hands on the bench) and others.
In order for push-ups from the bars to become really useful and effective exercises for you and not lead to injury, consider the following recommendations when performing them:
- While holding the bars, do not bend your wrists. The grip should be tight and stable. The same goes for the shoulder joints.
- Do not use bars that are too wide (much wider than your shoulders). This makes the exercise more traumatic than beneficial.
- Try to keep your spine as straight as possible. The abdominals and back muscles help stabilize the core.
- Before you start doing push-ups, be sure to warm up. Rotate your shoulders, forearms and wrists, and pull your muscles.
- Avoid jerking, slow execution of the movement, firstly, requires more effort, and, accordingly, loads the muscles more, and, secondly, it is safer.
- Do not relax or sag at the bottom of your shoulders. All phases of movement must be under your control.
Dips on the uneven bars, if done correctly, can give a powerful impetus to the growth of the triceps and chest muscles. In addition, their implementation develops the flexibility of the shoulder girdle, trains the ligaments and increases the overall strength and endurance of the athlete. Outdoor exercise is a huge plus for your health. Work on yourself and the results will not be long in coming.
This is one of the few Old School multi-joint exercises that remain from the old, classic school of bodybuilding. In the 50s. of the last century, when the choice of simulators was not as extensive as now, push-ups on the uneven bars had no alternative. For many years, they remain the basis for training triceps and pumping pectoral muscles. Their indisputable advantage is that the degree of load can be adjusted by the position of the body and arms, as well as the width of the projectile. Although this is not the only plus, thanks to which they have many adherents.
Operating principle
The first thing athletes want to know is what muscles work on the dips. They are general strengthening exercises for the entire upper body. Deltas and trapeziums are actively involved. You will not find anything more effective for the pectoral muscles, the emphasis also shifts to the triceps.
If you spread your elbows as wide as possible and lean forward more, the load will focus on the lower chest muscles. If the elbows are pressed to the body, and the angle of inclination of the body forward is minimal, the work will be performed mainly by the triceps.
About anatomy. Triceps in their mass fraction make up about 2/3 of the shoulder, and their size plays a very important role in the formation of pumped-up, beautiful arms. By focusing only on the biceps, athletes will never get a harmoniously developed forearm.
Advantages and disadvantages
If you take into account the workout of the chest, then push-ups from the uneven bars are unmatched. At the same time, the level of injury during this exercise is also off scale. Therefore, including them in the training program, you need to get acquainted in advance with both the positive and negative aspects.
Dignity
- Targeted development of the desired muscles;
- a powerful push for all bench press exercises;
- the most effective exercise for training the pectoral muscles: as a result, they will be very beautifully drawn, the deltas will increase in volume, the shoulders will expand;
- the formation of an athletic posture: straight back, extended shoulders, chest forward.
disadvantages
- Quite good physical training is required; with not trained triceps, it is difficult to perform push-ups;
- during the exercise, a very strong overextension of the shoulder occurs, therefore, there are contraindications for its implementation: chronic dislocations and pain in the shoulder joints;
- increased risk of injury.
If you master the execution technique, observe contraindications and avoid annoying mistakes, you may not even notice the shortcomings.
Records. In 1998, the English athlete Simon Kent performed 3,989 push-ups on the uneven bars in an hour. In 2002, Lincoln College (also from England) did 140 push-ups in 1 minute.
Execution rules
Due to the high risk of injury, the technique must be worked out 100%. You cannot increase the load and accept the proposed training schemes without mastering it. Otherwise, not only will you not achieve any results, but you also risk injuring your shoulder joints and neck.
Technique
- The warm-up should be devoted to warming up the shoulder girdle. This will reduce the risk of injury.
- It is necessary to start push-ups from the top point, since at the bottom, the muscles are in a stretched state, and the body itself is in a relaxed state.
- Choose a comfortable and desired grip width. Grip the bars firmly with a straight grip. The palms should be turned towards the body. Press your chin tightly to your chest.
- Transfer the weight to your arms from the legs, which are crossed at this moment. Take your shoulders back.
- Take a deep breath through your nose. Begin lowering slowly. The lower the speed, the safer and more efficient the load will be.
- Lock in at a comfortable depth. Bring the shoulder blades together, do not slouch. The shoulders should not go in different directions.
- The elbow angle at the lowest point should be 90 ° or slightly less.
- Having felt the stretch of the muscles, you can finally exhale the air through your mouth and begin to rise smoothly. The main thing is to avoid jerks.
- At the moment of lifting, it is important not to make any head movements, not to swing the body. To fully control and stabilize the position of the torso, it is necessary to strain the abs and buttocks as much as possible. But you have to work exclusively at the expense of your hands.
- Many people ask how to replace push-ups on the uneven bars so that the load is equal. You can offer a bench for the bench press, but even this, despite its popularity with bodybuilders, puts less stress on the chest.
- Increase the weight of the weights smoothly.
- Start with triceps-oriented push-ups. And from the next month of training, start doing the exercise to work out the chest.
- Watch for correct breathing: lowering is performed on inhalation, lifting is performed on exhalation.
- To avoid injury, keep the bars slightly wider than shoulder width apart.
- There is no need to strive for maximum speed. The slower you learn to do this, the better your muscles will work.
- Girls are better off starting with the gravitron. If you have not previously done pumping your arms and chest, it will be difficult to complete the exercise. It is better to do it in a complex, according to a special complex.
If you can't do push-ups the first time, you need to prepare the body for the load. As leading exercises, experts recommend (regular and wide), from the bench (emphasis on the hands behind).
Exercises
By slightly changing the execution technique, you can distribute the load in a different way and shift the focus to the desired muscle group. For complex development, work a month in one style, a month in another. Start with the triceps, then move on to wide grip exercises for the chest.
- Emphasis on triceps
The body and spine should be as vertical as possible at any point in the push-up. The neck should not be allowed to tilt back. The gaze is directed strictly forward, the chin looks with its lowest point on the floor. The legs are either straightened or crossed (whichever is more convenient for you). The top point is a lockout - full extension of the elbows. The grip should match the width of the shoulders or be slightly narrower. Hands are pressed tightly to the body. The elbows move backward during the exercise, but not to the sides. Lowering - to an angle at the elbows of 90 °. With the correct technique, the triceps contraction will be felt in full force.
- Emphasis on the chest
Change the position of the body - and instead of triceps, the chest will be much more powerful. Tilt your torso forward, and the lowest point at the time of lowering should be as deep as possible. Here you already need to do push-ups on wide bars that exceed (but not much) the width of your shoulders. The elbows are pulled apart at a 45 ° angle to the body. To ensure the correct tilt of the body, you need to press your chin to your chest, cross your legs, bend your knees and slightly bring them forward. As you descend to the maximum depth, you should feel the stretch of the pectoral muscles to the limit. At the top point, the arms are not fully straightened so that there is no displacement to the triceps.
- Weighted
It is possible to perform push-ups on the uneven bars with weights only after the classic has been worked out with own weight in the scheme 3 sets (interval 1 min) 15 repetitions each. To do this, you can use special weighted belts or vests. It is important here to perform the lowering and lifting correctly - slowly, without jerking. The lowest point is the most dangerous, so you need to be extremely careful. Make the right weight training program: start with minimal loads (in terms of kg and reps), gradually increasing them.
Weighted dips are considered the best alternative to barbell exercises.
- Partial repetitions
It involves a partial lowering of the body (about half), not reaching the bottom point. Recommended for experienced athletes to perform after the usual pattern in order to "finish off" the muscles.
- In the simulator
A good alternative to street bars can be a simulator, which is available in almost any gym. Push-ups in the gravitron will differ in the presence of a counterweight. Even beginners can make them. Here the biceps and triceps are actively working, but the pectoral muscles will receive a slightly less load. The desired weight is set, the handrails are clasped with brushes, the legs are placed on a special step. Bend the body back. The elbows form a right angle. Bring the blades as close to each other as possible. Straighten your elbows so that the muscles tighten. This exercise is called a reverse push-up.
- With a pronated grip
For experienced athletes who want to increase the load on the triceps, you can advise the reverse grip push-ups on the uneven bars (also called pronated). The main "trick" is to grab the bars with your palms away from you (it seems that your arms are twisted).
Training schemes and programs
You need to understand that training programs aimed at developing triceps strength and pumping up the chest will be different for beginners and more advanced athletes.
General scheme
For both beginners and experienced athletes, the following push-up scheme is useful: 3 sets (the interval depends on physical fitness: from 30 seconds to 1.5 minutes) 15 repetitions each. During this time, all the target muscles will have time to fatigue. As soon as you feel the increase in strength, you can take up the weights. But then you have to reduce the number of repetitions to 8-10 and gradually increase them along with the weight.
For newbies
For the more experienced
If physical fitness allows, you can use a more complex scheme. Include push-ups at the beginning of your triceps workout and at the end of your pectorals. It is not recommended to put the parallel bars in front of the press, as you will tire your triceps. You can use the following techniques to maximize the total load.
- Partial repetitions after the usual interval repetition pattern.
- Forced repetitions, when after the usual push-ups you need to do 4-5 more times, but at the same time the partner must insure your legs, helping with the lifts.
- Drop sets. Don't pause between sets of weighted push-ups. Instead, reduce the weight each time.
- Negative repetition. Very traumatic, but at the same time effective. You need to take the maximum weight of the weights with which you can do 5 push-ups. The descent should be very slow (not less than 4 seconds). The rise is done with the help of the legs: just get up on any elevation (bench or supports) and return to the top point.
Approximate training program for 2 months:
If you need to properly work your pectoral muscles and pump triceps, you do not need to stress the body in the form of a bench press. It is difficult, and still you will not receive such a powerful load, as push-ups on the uneven bars are given to her body. This is a versatile exercise that can be performed both in the gym on a special simulator and on the street in the yard; both men and women; both for the set muscle mass... So, when drawing up your next training program for the near future, do not ignore it.
Every man at least once in his life thought about how to make his body better. First of all, each of them was interested in exercises, for which a visit to the gym is optional. Today we will talk about one of these exercises. Or rather, about push-ups on the uneven bars. You will learn which muscles work during the dips and the options for doing this exercise.
Dips on the uneven bars: benefits
very good exercise to work out the upper body. Or, more precisely, to work out all the press muscles:- Breast.
- Triceps.
- Front deltas.
This exercise is basic., because it involves the shoulder and elbow joints. Many bodybuilders include it in their training programs.
If you do not want to go to the gym, then this exercise will be enough for you to properly work out your pressing muscle groups. Dips have two options:
- With an emphasis on the pectoral muscles.
- With an emphasis on triceps.
How to build pectoral muscles on the uneven bars? To do this, you must perform this is an exercise in the following technique:
At the first stages of classes, it is necessary to master the technique for performing this exercise. If you do it at random, then there will be no result. Moreover, you run the risk of injury. For starters, learn to do this exercise at least 20 times per set. After that, you can go to weighted dips.
If you are interested in working out your triceps, then the technique for performing push-ups will be different:
- During the approach, try to keep your elbows as close to each other as possible.
- When lowering and lifting, take your elbows back.
- Rise sharply and powerfully - within one second.
- At the top, straighten your arms completely. This will load your triceps as much as possible.
- It is necessary to linger at the top point for a couple of seconds in order to properly feel the tension of the triceps.
It is necessary to perform such push-ups at a higher pace than for the chest. The number of repetitions is not limited. Many fans of horizontal bars and the bars go up to several hundred repetitions. The main thing is that you like it. To increase the mass of the triceps, you can also hang weights from the belt.
What can replace push-ups on the uneven bars
There are three exercises, which can replace push-ups on the uneven bars:
Better, of course, not to replace push-ups on the uneven bars. Do not be lazy, walk around the area, and find a site where there are beams. First, you don't have to do exercises that will be uncomfortable. And secondly, this will be an excuse for jogging before training.
Common mistakes
For many athletes, this exercise does not bring the desired result due to the fact that they constantly make mistakes. The most common mistakes when doing this exercise are:
If you are a beginner athlete, then the following scheme of push-ups on the uneven bars is ideal for you:
After you have completed this program, start working for the maximum number of repetitions in the set.
For quality workout of your bench muscles, the following training scheme is ideal:
- Dips on wide bars for the chest - 3 sets of maximum times.
- Dips on narrow bars for triceps - 3 sets of maximum times.
If you are able to do many times in one approach (more than 30), then you are advised to use weights. The easiest option is to put on a backpack on your back, in which any heavy objects will lie. This kind of training will quickly increase the volume of your chest and arms.
Find in your area workout area. There are bars of different widths, and you can train the muscle groups you need according to your training program. Wide bars are more suitable for the chest, and narrow bars for the triceps.
Don't neglect the traction muscles. Some muscle groups cannot be neglected. This can lead to imbalances in your body. The ideal workout schedule is two workouts per week on the uneven bars and two on the horizontal bar.
Warm up well before exercising. There are many cases when an athlete did not warm up well, and in togi received muscle and ligament sprains. Do you need it?
The correct approach in any business is to constantly act and not wait for anything. If you want to achieve really high results, then forget about the freebies! Exercise regularly, and do not flatter yourself when you see the first results. Don't give up slack and don't skip workouts!
Now you know how to do it correctly push-ups on the uneven bars. By putting into practice the recommendations from this article, you will be able to build the broad pectoral muscles, as well as the arms and shoulders. The main thing is to train regularly, and then the result will not be long in coming!
Athletes and trainers who are familiar with multi-joint exercises say they are classics of bodybuilding. If you plan to develop muscles in the chest and arms (in particular, triceps), then you cannot do without push-ups on the uneven bars, which are the main exercise in this area.
The personal scheme of push-ups on the uneven bars compiled by the trainer loads certain muscle groups and, with regular exercise, the body will acquire not only beauty, but also strength, elasticity and fit. 
This type of exercise was actively used in the second half of the 20th century to work out the chest muscles. Nowadays, uneven bars are also widespread, especially for bodybuilders.
The bench press is especially popular, exercises on which also strengthen the arms, however, the bench loads the chest much less than the same parallel bars. 
The pictures of the parallel bar push-ups clearly demonstrate how the exercises load and strengthen the upper body.
Experts identify the main plus of push-ups on the uneven bars - the targeted development of a muscle group. Progress in this area gives a strong impetus to a variety of pressing movements, both lying and standing.
After classes, the chest contours will noticeably stand out, the shoulders will visually become wider, and the deltas will become larger. In addition, the above exercises will have a positive effect on posture and shape. 
Only from the top point is it necessary to start the warm-up. It is very dangerous to start lifting the trunk from the lowest point of the position, because the muscles are not properly stretched and the body is not ready. 
For increased efficiency, you can do push-ups on the uneven bars with weights. More weight is an additional load on the muscles. Weights, chains, sports pancakes and so on are used as cargo. They can be fastened around the shoulders, waist, chest or neck.
You also need to avoid curvature of the cervical spine. Keep your chin parallel to the floor. It is better to straighten your legs as much as possible. If you feel more comfortable, you can cross your legs during push-ups. At the highest point of the exercise, the elbows should be fully extended.
Photo instruction on how to do push-ups on the uneven bars
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Dips on the uneven bars to the chest
Dips are an effective chest and triceps muscle development exercise that has been used successfully in bodybuilding workout programs to complement the classic press and push-ups.
The execution technique is quite simple, but almost all novice athletes make the same mistakes, not only reducing performance, but also contributing to joint wear.
The trainer will show how to do push-ups on the uneven bars, in this article we will take a closer look at the push-up technique in theory.
What muscles are being used?
The question that interests any beginner when he learns about this exercise is what muscles work during push-ups? Which muscle groups will work depends on the execution technique, grip, body position, but in the classic version, the main load applies to the triceps muscle of the shoulder, chest, triceps. During execution, almost all the muscles of the body come to tone, so the ease of execution depends not only on the development of the muscles of the upper limb belt, but also on the general physical fitness.
Exercise on the uneven bars contributes to the development of almost all upper muscle groups, for example, the load falls on the pectoral muscle, triceps, deltas, the flexibility of the shoulder girdle increases. By changing the position of the body, its angle, you can shift the load on other muscles: tilting the torso forward, the pectoral muscle will do a lot of work, the level position will shift the load to the triceps.
As mentioned above, push-ups on the uneven bars tone the whole body, the press, back, and legs are involved.
Execution technique
At first glance, this exercise seems extremely simple, but in practice, the first time it is rarely performed without errors. In order for the lesson to pass without injuries, carefully study the theoretical part, and only then start training.
Execution order:
- The athlete approaches the uneven bars, jumps, keeping the body in an even vertical position on straightened arms, naturally, without touching the floor with his feet. The legs are crossed and bent at the knees 40-70 degrees. The neck is straightened, the gaze is directed ahead in front of you.
- After inhalation, immediately a slight forward bend is made and the elbows are bent until a right angle is formed, while the torso remains in an upright position. It is advisable to take the shoulders back, trying to bring the shoulder blades together.
- Having descended, an exit is made and immediately followed by a sharp rise due to the triceps. The exercise is done in 3 sets of 15 times.
Often, beginners, due to insufficient strength of the triceps and chest, cannot do the exercise the first time, so they need to look in the gym with a graviton trainer that will make it easier to perform.
Now let's take a look at the special points that coaches don't always talk about:
- when performing wrist push-ups, be in line with the shoulder joint;
- you need to go down smoothly, and press to do it quickly, in one jerk;
- the elbows cannot be spread apart, they must be pressed against the body;
- should stabilize the position of the shoulders;
- the spine is straightened from head to tailbone;
- for better performance, you need to strain all the muscles, especially the abs;
- it is better to keep the legs together, bent at the knees, if the height of the simulator allows - straightened with the toes extended down;
- exercise on the uneven bars for the pectoral muscles requires correct breathing technique - exhale when jerking, inhale when lowering.
You can start push-ups on the uneven bars with weights only when you can easily perform three sets of fifteen presses with your own weight. Progress in this exercise is noted not from the first lessons, systematic and consistent work must be done before the first results are noticeable.
Errors
Technical mistakes during execution, especially with weights, can lead to injuries. The most popular mistakes include working with an inadequately large weight, elbow extensions, and improper grip. The desire to quickly pump the muscles of the chest leads to disastrous consequences.
Excessive pronation, wide grip (when the arms are not shoulder-width apart), spreading the elbows to the sides are typical beginner mistakes. A lot depends on breathing.
To avoid injury to the chest, before lowering, you must inhale, and exhale along with squeezing.
A good warm-up, several approaches of classic exercises will set the athlete in the right mood and allow you to easily do the push-up on the uneven bars correctly. You should not overdo it with weight, it is optimal for the trainer to pick up the weights.
An easy, accessible push-up is ideal for developing your chest, triceps, and shoulder muscles.
Exercise technique
When doing the exercises, you must adhere to a certain pattern of push-ups on the uneven bars:
- before performing the exercise, a hanging position is taken, in which the hands are on the crossbars of the uneven bars, the legs are crossed and bent at the knees by 900;
- the muscle group being trained must be in constant tone, which contributes to the quality of the exercise;
- breathing should be controlled. Exhale while lifting and inhaling while lowering;
- in order to avoid injury, the width of the bars should be slightly wider than the width of the shoulders;
- the exercise is performed in the hang with outstretched arms.
The flexion exercise begins at the top of the hovering point of the body. Slightly tilting the body, the body is lowered forward, bending the arms at the elbows.
The depth of sinking depends on personal strength capabilities. When the body is fully lowered, all the muscles of the arms work. In partial, a large load falls on the triceps. Do not forget about breathing on the ascent and descent. Repeat the exercise according to the system.
All people are different, therefore, when performing this exercise, novice athletes need to listen carefully to themselves. Independently control the depth of subsidence and the intensity of approaches.
It is necessary to determine the initial rhythm and from it begin to work on improving the exercise technique. It must be remembered that the training body needs high-quality and healthy nutrition.
