Do you know the phrase "All ingenious is simple"? It is this kind of "genius" and simplicity that ordinary parallel bars possess. Hello friends. The topic of this article is both useful in practice and quite interesting in its content, and it is called so - "Bars: what muscles swing."
In the program of any bodybuilder, or rather on the days of pumping and triceps, you can find exercises related to work on the uneven bars. So why are the usual and uncomplicated, seemingly parallel bars so popular among gymnasts, weightlifters of all stripes, track and field athletes and even (Oh my God!) Among football players?
It's that simple! Push-ups on the uneven bars belong to the number of multi-joint basic exercises that involve, in addition to the main large muscle groups, 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 such as strength and endurance, and ending with the volume of specific muscles.
What else are the bars remarkable for?
A complete list of muscles that actively swing during work, as well as those that are auxiliary and grow a little slower, will be given below. And now I can only say that when doing push-ups on the uneven bars, you have the opportunity to always influence specific muscles in different ways.
What I mean? I am talking about the position of the body in relation to the floor if you train in the gym, or on the ground, if your classes take place on the street - on the sports ground. By shifting the body forward, as if falling, you thereby provoke a forward shift of the center of gravity, which, in turn, makes the pectoral muscles contract more actively, or rather, their middle sections are slightly less.
The opposite option is possible, where the emphasis is on the triceps muscles of the arms, that is, the triceps. Here, it is enough to more or less evenly hold the body (without any collapse or deflection forward), which will affect the greater activation of the muscle tissue of the triceps.
In addition, I can say that in the first case, the front bundle of deltoid muscles ("deltas" or, as everyone is used to calling - the shoulders) is more loaded, and in the second - the middle, although in both cases the shoulders work completely.
Major muscles
As you already understood from all of the above, the main muscles in work on the uneven bars are the pectoral, triceps and deltoid muscles.
It is on the development of these large muscle pairs that athletes of various sports rely on. And with full confidence I can say that by doing only on the uneven bars (without a barbell or other simulators), you can bring your torso in full order. I mean to tighten it up and gain some muscle mass.
But if you are interested in continuing to grow, as well as increase your strength, then I recommend that you use additional weight. If you want to be embossed / embossed and have more endurance, then simply increase the number of approaches and repetitions in the exercise "bending and extending the arms on the uneven bars."
On top of that, speaking about the uneven bars, you and I understand that you can do on them not only ordinary push-ups (when the legs are hanging down), but also, push-ups from the uneven bars in a 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 uneven 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 the arms in the support lying on these very bars. Just put 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 doing 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
Additional muscles involved during work on the uneven bars include the trapezius muscles (some of them), the round, rhomboid (that is, the muscles of the shoulder blades), and (as strange as it sounds) the biceps of the arms and the muscles of the forearms are straining. Yes, believe this fact.
It will not be possible to pump up these muscles as the main ones thanks to exercises on the uneven bars, but you can tone them up, keep them in working order.
Wondering 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 are not easily falling down, but trying to lower smoothly), additional muscles are activated. And although the degree of their tension is not enough for full-fledged growth, but it is this that allows you to maintain working muscles in good shape.
By the way, the muscles of the abdomen and lower back also contribute to keeping the body in a certain position.
In short, I consider the parallel bars to be a versatile and irreplaceable trainer and assistant. Although now modern "simulators" have, imitating exercises on the uneven bars.
But (my personal opinion) all this was invented for "show-off", and there is less real practical value. 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 stuff. What if someone needs it? Good luck.
Best regards, Vladimir Manerov
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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 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!
The parallel bars are the most commonly available sports equipment found in just about any yard and gym. We all know the uneven bars well from school, but few people think about the amazing effect competent training on the uneven bars can bring.
We will tell you in this article how to properly pump on this projectile, bringing your body to a perfect state, how to increase mass and create a relief. So let's get to work.
Exercises on uneven bars
Exercises on uneven bars are divided into several types. With their help, you can pump up triceps, strengthen the pectoral muscles, and also work out the abs well. Let's take a closer look at all of these points.
Triceps exercises
If you don't have enough time to work out in the gym or in the yard, then this is perfect for you.
Working out the pectoral muscles on the uneven bars
Press
Bar Workout to Build Mass
A good bar workout can help you build mass. This technique is used in powerlifting and bodybuilding, it is aimed at developing the triceps and pectoral muscles.
Execution technique:
is engaged in a starting position on the uneven bars (on one or two bars), back, arms straight.
- The first set of push-ups of 10-20 reps is done in the classic version;
- the second is with weights (the weight is taken that you can withstand for ten repetitions);
- the third approach is carried out again without weights and a break is taken for 2 minutes.
It is necessary to repeat the technique two more times, and the last approach without weights is done not 20 times, but to the maximum, as far as the strength is enough.
An important element for building up mass is, which will speed up the process of not only building up volumes, but also drawing the relief.
Technique for shaping relief
The bars can shape the relief well. But before you start pumping, you need to learn a few rules, without which you can not even dream of an ideal relief.
And now one secret for bodybuilders: the same exercise at different rates of execution can lead to different results. So classic push-ups with weights at a slow pace stimulate the growth of muscle mass, and tempo push-ups in larger quantities, without weights, are aimed at relief.
To form the relief, it is necessary to carry out push-ups on the uneven bars with the maximum number of repetitions (from 30 to 50 and more), and the time between approaches is reduced to a minute.
The time to achieve results can vary from 4 to 8 weeks, depending on the amount of excess fat that is burned during the period of intensive training (cardio exercises play an especially important role here).
And one more important nuance: in order to achieve the best results, it is necessary to increase the number of approaches gradually, with each week, you need to train 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 a fist and do not let yourself relax, then such a simple and familiar to everyone from childhood, equipment, like bars, will help to achieve simply fantastic results. We wish you good luck and patience!
Pull up bar and parallel bars combined can be a powerful tool for muscle development. But, even in the solo version, exercises on the uneven bars can significantly transform your arms and chest.
What muscles swing on the uneven bars
Which muscles work when push-ups on the uneven bars depends on how you perform the exercise.
In general, the parallel bars allow you to train your triceps, shoulders, and pecs. They also allow you to load the abdominals.
The point of all exercises on the uneven bars boils down to the fact that you squeeze your body with your hands from the parallel bars in a vertical plane. Some craftsmen are able to perform complex movements with their legs up, but this is more from the field of gymnastics. Most people exercise in the usual position for everyone - with their feet down. We will analyze the last case.
The variability in muscle work depends on the tilt of your torso relative to the vertical and on the distance between the bars.
Take the triceps brachii as an example. Triceps makes up the bulk of the arm above the elbow. About 70 percent. Therefore, this muscle will be mainly responsible for the volume of your arms. To work out the triceps, push-ups will be very useful. They noticeably increase the girth of the shoulder.
Try it yourself - a month before training, measure the volume of the triceps (straight arm). Stable 3-4 sets every 3 days. After a month (it turns out, about 10 workouts will take place), repeat the measurements. You will most likely find progress of at least 1 cm relative to the old volumes. This is how the bars affect the triceps.
Let's look at exercise options that focus on different muscle groups.
Types of push-ups on the uneven bars
Exercises performed on the uneven bars are not as versatile as it might seem. All the variety can be reduced to push-ups for the pectoral muscles and for the triceps.
An uneven bar workout program does not have to include both types of push-ups, since it is still better to pump the chest in the gym with the help of dumbbell presses and dilutions at different angles.
It is more convenient to swing the triceps already mentioned above on the uneven bars, but the active load on them, especially when working with weights, can lead to soreness in the elbows. Therefore, if you train outdoors and not in the gym, it is better to evenly distribute the load across all muscle groups. That is, to swing on the uneven bars and arms and chest.
Consider both push-up options separately.
Triceps push-ups
The scheme of push-ups on the uneven bars for training triceps is as follows:
- The elbows are pressed to the body, the body is perpendicular to the ground (we try not to lean forward with our nose).
- You should not go down too much; it is enough to bend your elbows to a right angle. At the lowest point, the load goes to the shoulders and chest.
- Partial extension of the arms at the elbows is allowed. Fully straightening them while working with weights can lead to soreness.
To be comfortable doing push-ups, you need to find such bars, the distance between which corresponds to the width of your shoulders.
Non-parallel bars are common in new gyms. That is, they narrow relative to each other on one side, and, accordingly, expand on the other. There is no unequivocal convenience here - it is convenient for someone, but not very convenient for someone.
But you can choose the width you need in any situation, as well as unfold the brush as you like. By the way, a slight pronation of the arms will be very helpful, as it reduces the load on the elbows.
Wide bars are better for pumping your chest. For triceps training, narrow parallel bars are the best option.
Push-ups on the chest
Push-ups for training chest have the following features:
- You need to tilt the body slightly forward, and spread your elbows to the sides.
- You should descend low (do this carefully, watching the sensations in the elbows and shoulders).
Simply put, your task is to lean forward and sink deeply down. If you do not tilt the body, the upper chest will work mainly. Leaning forward will involve the remaining parts. The wider the elbows, the lower the pumping area of the pectoral muscles.
The most important thing is to feel your muscles. Then you will define an individual push-up method so that the part of the chest you need works. If you don't feel well which muscles are working, then expect pain after training - it will tell you what exactly you were pumping.
The dips program does not have to include both types of exercises.
Universal type of push-ups
Most often, they are wrung out on the uneven bars like this:
- We stand on straight arms on the uneven bars. There is no need to tilt the body, legs are crossed or tightly pressed to each other. The elbow position is average, the most comfortable for you.
- You can lean forward a little. We go down to the stop (the range of motion for everyone will be different, it all depends on the mobility of the joints and the elasticity of the tendons).
- After reaching the bottom point, we go up due to the strength of the triceps and pectoral muscles. We try not to sway, as inertia will appear at the exit, which will push the legs forward. We also try not to take our legs back during lowering, otherwise the inertia during movement will be greater.
Rest as much as you need between sets if you are doing your best. And for 60-90 seconds if you work according to an individual plan. These push-ups give an overall even development to your torso.
Schemes for increasing the number of push-ups
How to increase the number of dips?
There are two options - or lose weight well, then you will become lighter, and push-ups will be easier. There is no sense in this option. Or increase the strength and endurance of your muscles. This option suits us.
This is not about maximum strength - you just want to push more with your own weight, right? If so, here is a progress chart that will give you a small boost to your results.
- Try to do 1 set of classic push-ups every day for a month. Warm up first, then push up to maximum. This is an express option that gives quick results. The main thing is to give 5 days to rest the muscles in a month. You will be surprised by your result.
- Be prepared for a small loss of volume right away (maybe there will be no losses, but there will be no growth either).
Even if you did 25 push-ups in your last workout (that is, this is the thirtieth workout), after 5 days of rest, you will most likely be able to do 30 or more push-ups.
There is also a slower scheme.
- Do it in an appropriate way in 1-2 days. It is better to choose the frequency of exercises - once every 3 days, so that the triceps and chest have a good rest. Then the progress will be more noticeable not only in endurance, but also in strength.
- The bottom line is that you are doing a maximum of 3 sets. And rest between sets should be such that you recover (maybe it even takes 3-5 minutes).
And the last scheme is work with weights.
- Following this method, do push-ups every 3 days with additional weight 6-10 times.
- By doing this, you will definitely achieve an increase in the number of push-ups without additional weight.
Also, remember - your own weight may start to grow. This should also be taken into account when you analyze your results.
For example, you did 20 push-ups with your own weight of 65 kg. Then you gained 5 kg, including muscle. And now you do 21 push-ups. However, this is still progress - you have become heavier. If you weighed 65 kg, you would do 25 push-ups.
Among other things, the thickness of the bars will affect the number of push-ups. If your maximum varies in different places, check the diameter of the pipes. The thinner the pipe, the more difficult it is to hold onto it.
Possible problems with push-ups
Are push-ups on the uneven bars beneficial? As with any common physical exercise, of course. This is both an improvement in blood flow and the development of muscles.
Now for the potential harm:
- Do not jump off the bars onto your heels or straight legs. In general, it is better to go down from them, and not jump off. This will save you from injuries to the joints and spine.
- If you work with large weights on the triceps, sooner or later the elbows begin to hurt. Consider this point and choose the load carefully.
- Also, if you add extra weight quickly, your collarbones and shoulders may suffer.
- You should not practice on unstable uneven bars - you can fall.
- If one pipe is lower or higher than the other, it is undesirable to push up!
- When it rains, if you really want to practice, wear special gloves, otherwise you also risk slipping off (in winter, gloves must be worn).
Exercise on the press
To work your abdominal muscles, you need to sit on one bar and place your legs under the other.
- Lean back, keeping your back straight and crossing your arms over your chest. As soon as you deviate from the vertical, the abdominal muscles are included in the work. Due to them, you hold the body throughout the entire movement.
- At the bottom, do not arch your back.
- Lift up to the vertical position of the body.
When doing this exercise, be careful, keep your feet firmly on the second bar and control the position of your back.
Triceps and chest push-ups, as well as core raises are the main exercises performed on the uneven bars. There will be few bars to work out other muscles. Therefore, do not forget about the horizontal bar, dumbbells and other training methods.
- the maximum number of push-ups per hour - 3989 times, belongs to Simon Kent from the UK, set on September 5, 1998.
- the maximum number of times per minute is 140 repetitions, set by the same athlete on July 17, 2002;
- the maximum weight of additional weights - 197 kg in one repetition - established by Marvin Eder. The record is not official.
- bars - every workout;
- pull-ups - once a week;
- squats with your own weight - once a week;
- push-ups from the floor with different grips - once a week, but no more than 4 sets, 20-25 times.
- Monday: bars, crossbar;
- Wednesday: parallel bars, squats;
- Friday: bars, push-ups from the floor.
- Special belt with chain. The length of the chain is adjustable, the degree of freedom of weights can be changed depending on the preferences of the athlete, in general, a fairly convenient option, but there is a strong traction effect on the spine. On the one hand, this is the prevention of diseases of the latter, on the other, the risk of increased injury risk and a source of possible discomfort.
- Normal power belt. The dumbbell is pushed under the belt buckle, the weight is rigidly fixed and located close to the center of gravity of the body. The only inconvenience is that the dumbbell is strongly pressed against the tense abdominal muscles, which can cause very unpleasant sensations, up to the premature completion of the approach.
- Wrestling belt, similar to those used in sambo. The least convenient, but the most affordable, financially option.
- Special vest. You can buy industrial production, or sew yourself from scrap materials. The most convenient, practical and safe option.
- Thick chain with heavy links as a burden - the most extreme option. The main condition is that the chain is long enough and its lower links fall on the floor when you are in the top position. The essence of this option is that each new link, rising from the ground under the action of your efforts, proportionally increases the load on your muscles, and the exercise becomes difficult regardless of the range of motion.
Dips on the uneven bars are a well-known and fairly accessible exercise. Bars are in almost every yard; such activities do not require any investment. Today we will talk about which muscles work, about the correct technique for performing push-ups on the uneven bars, how you can replace this exercise, as well as various variations of the exercise for both beginners and advanced athletes.
It is impossible to do push-ups correctly on the uneven bars, any technique will be correct, provided that you perform each movement correctly and under control. Another question is which muscles you want to focus on: the triceps or the pectorals. Looking ahead, we will say that a well-designed program for training on uneven bars should consist of both options. For those who can push up from the bars 20 times or more, it is advisable to perform this exercise with additional weight.
Records
The world records for dips are set in three categories:
What muscles are working?
This exercise engages the anterior deltas, pectoralis major muscle, triceps; in static, the rectus abdominis muscle works. There are several types of push-ups on the uneven bars - in one of them the load is maximum on the muscles of the arms and it is the triceps that are actively working, with the other option, the pectoral muscles are more involved. We will talk about each of the types in detail later in the material.
Dips with an emphasis on the pectoral muscles
In order to shift the load on the chest muscles, it is required, first, to find bars with a slightly wider distance between the bars. The more the shoulders are away from the body, the greater the load is placed on the chest muscles. Further, when the elbows are bent, you should press your head against your chest and try to tilt the body as far forward as possible. You should go down as low as possible, while feeling a stretch in the pectoral muscles.
Shoulder joints need to be brought together, otherwise there will be a feeling of tension in the capsule of the shoulder joint, which will indicate a destructive load applied to your shoulders. To do this, when you take the starting position in the hang on the uneven bars, statically strain your pectoral muscles.
When you rise from the bottom point, try to concentrate not on straightening your arm at the elbow, your task is to "squeeze" the uneven bars with your palms. Moreover, throughout the entire approach, your task is to maintain a forward-leaning position of the body. You don't need to fully straighten your elbows. so you completely remove the load from the pectoral muscles.
And a little advice: if the distance between the bars is small, you can freely spread your elbows to the sides, or grab the bars with a reverse grip. This option is not suitable for everyone, but it is definitely worth a try.
Dips technique with an emphasis on the pectoral muscles in this video:
Dips with an emphasis on triceps
Technically, it is a simpler option, since it does not require special concentration on the muscles being worked out. For beginners, it is easier, since the latter have a poorly developed neuromuscular connection, respectively, "triceps" push-ups will be more natural for them.
Technically, in this version, we try to find the bars narrower, we do not raise our elbows, on the contrary, we keep them closer to each other. We hold the body perpendicular to the floor. It is not necessary to go deep in this option at all, the angle of flexion of the elbows of 90 degrees is quite enough. However, as in the previous version, you do not need to rigidly "insert" the elbows at the top point, your task is to shorten the triceps, while not straightening the elbows to the very end, the extended arms will transfer the load from the muscles to the joints and ligaments, multiplying the injury risk of the exercise, especially this should be borne in mind when using additional weights.
Exercise with an emphasis on triceps in this video:
Dips lying on the uneven bars
This exercise in the above techniques is a difficult exercise and not everyone will succeed right away. A lighter option is to do push-ups on the uneven bars with your feet on the bars. In fact, this is very similar to regular push-ups, however, unlike floor push-ups, here you can lower your ribcage below the level of the hands.
It is worth starting your workouts on the uneven bars with this exercise, if you cannot yet do the "classic" options: each repetition should be performed slowly, lowering the body by 3-4 counts, lifting up by 2 counts, we do not allow full extension of the elbows. The elbows are as close to the body as possible: we develop the triceps, while lowering the chest as low as possible - the pectoral muscles also receive a solid load. Your task is to reach 20 repetitions, as soon as you cope with this task, go to the triceps version of push-ups. We mastered 20 triceps push-ups in the ideal technique - we switched to the “chest version”. Scheme for those who want to learn how to do push-ups on the uneven bars.
The scheme of mastering push-ups on the uneven bars
| A week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Lightweight option | 2*10 | 2*15 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 |
| Triceps option | 1*5 | 2*5 | 2*10 | 2*15 | 1*20 | 1*15, 1*20 | 2*20 | 2*20 | 2*20 | 2*20 | ||
| Breast option | 1*5 | 2*5 | 2*10 | 2*15 | 1*15, 1*20 |
You can also download this program by.
Training regimen: 3 times a week, every other day.
Approximate weekly set:
Please note that when mastering this program, you will do push-ups on the uneven bars more than 20 times per rep. From this stage, it is advisable to use additional weights.
If you want to increase the number of repetitions only on the dips without adding other exercises, do the following program for 17 weeks:
| A week | Approach 1 | Approach 2 | Approach 3 | Approach 4 | Approach 5 | Total |
| 1 | 10 | 5 | 5 | 3 | 2 | 25 |
| 2 | 15 | 15 | 10 | 5 | 5 | 50 |
| 3 | 20 | 20 | 15 | 15 | 10 | 80 |
| 4 | 25 | 25 | 20 | 15 | 10 | 95 |
| 5 | 30 | 30 | 25 | 20 | 15 | 120 |
| 6 | 35 | 30 | 25 | 20 | 15 | 125 |
| 7 | 40 | 35 | 25 | 25 | 15 | 140 |
| 8 | 40 | 40 | 30 | 30 | 20 | 160 |
| 9 | 45 | 40 | 35 | 35 | 25 | 180 |
| 10 | 45 | 45 | 35 | 35 | 25 | 185 |
| 11 | 50 | 45 | 35 | 35 | 30 | 195 |
| 12 | 50 | 50 | 40 | 40 | 35 | 215 |
| 13 | 55 | 50 | 40 | 40 | 35 | 220 |
| 14 | 60 | 55 | 40 | 40 | 35 | 230 |
| 15 | 60 | 60 | 45 | 45 | 40 | 250 |
| 16 | 65 | 60 | 45 | 45 | 40 | 255 |
| 17 | 65 | 65 | 45 | 45 | 40 | 260 |
You can also download this program by. Workouts are held 3 times a week, the break between sets is no more than 2 minutes.
Weighted Dips
As additional weight, you can use plates, kettlebells, dumbbells, thick chains, which will help you increase your push-up results on the uneven bars. As an attachment for push-ups on the uneven bars from the weights, you can use:
You should master the push-ups on the uneven bars with the weight with minimal weights. The optimal weight for a beginner is 5 kg. The criteria for "weighting" are the same: confident performance of 20 repetitions from 5 kg. As a tracing paper, you can take the table presented above. The main thing here is the gradualness and continuity of the process, each workout you should try to do a little more than the last.
Remember, all the above diagrams are approximate! Can't increase the number of push-ups by 5 today, increase it by 1! The main thing is the progression of the load. This is the only way you can increase the push-ups on the uneven bars.
Dips for advanced
Push-ups on the uneven bars... Having taken the starting position, you straighten your knees and bend at the hip joints 90 degrees to the body. Having taken this starting position, then you perform the "triceps" version of push-ups on the uneven bars, constantly holding the press in tension. In this version, the quadriceps work very powerfully, the rectus and oblique muscles of the abdomen, as stabilizers, the muscles of the chest are included.
Push-ups from the pillars. Instead of bars, a pair of pillars is used, the stability of your hands decreases, and stabilizing muscles are activated accordingly: in this case, the muscles of the rotator cuff of the shoulder joint, biceps, forearm muscles, intercostal, dentate, pectoralis minor.
When the palms are facing outward rather than inward. It turns out that when the body is lowered to the lower point, the elbows go to the side, the body remains almost vertical, and the triceps takes most of the load. Don't do it if you don't have a certain amount of flexibility in your wrists.
In the starting position, you are standing on your hands on the uneven bars, your body is perpendicular to the floor, your head looks down, your legs look up. In this variant, all the muscles of the core are powerfully involved, the dynamic load falls on the deltoid muscles and triceps shoulders.
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How to replace push-ups on the uneven bars?
Sometimes, for one reason or another, it is not possible to do the above exercises, then there are problems with how to replace push-ups on the uneven bars in order to get a comparable effect.
- Dips can be equivalently replaced with push-ups between two chairs with your knees straight and on the floor. This is a great option if you are extremely weak and you can't even do push-ups from the floor.
- Push-ups from the floor, when setting the arms shoulder-width apart, with the maximum pressing of the shoulders to the body is another option for replacing push-ups on the uneven bars, in case there are simply no bars. If you add elevations under your palms, such as special supports, or a couple of books, you get even closer to the "original".
- The barbell press upside down forces the pectoral muscles and triceps to work in a mode very similar to that created by the dips on the uneven bars.
