Training on the horizontal bar and uneven bars is one of the most accessible and favorite among professional athletes and connoisseurs of active healthy lifestyle life. With these shells you can give the muscles desired level load, pump up triceps, chest, biceps, back, hips, legs.
Thanks to regular classes according to the program for training on the horizontal bar and parallel bars, excess fat reserves will go away, the mood will rise, and the physique will look like the figure of a real athlete. And the opportunity to exercise for free and at any time on the horizontal bar and uneven bars turned training into an excellent alternative to the gym.
It may seem inexperienced that on the horizontal bar you can only pull yourself up, and on the simulator the bars can do push-ups. But in practice, everything is more exciting, because the exercises on these shells can be done in a variety of ways. And load both individual muscle groups and the whole body.
To start need to learn the grip, which are also used on the horizontal bar and uneven bars.
The main types of grips on the horizontal bar include:
- Straight(palms pointing away from you);
- Reverse th (palms turned to the face);
- Mixed(a combination of direct and reverse at the same time).
- Parallel(you need to do it at the same time, on two shells located close to each other, the palms look inward);
- Wide(the distance between the hands is 0.5-0.8 meters);
- Average(hands shoulder width apart);
- Narrow(as close as possible to each other).
Pulling up with a wide grip is important to load the back muscles. With a narrow and medium grip, the muscles on the chest and arms are actively involved.
Classes on a thick crossbar increase the complexity of classes, increase the cost of strength and energy.
Train all year round - buy equipment for home:
Rules for training on horizontal bars and parallel bars
Before starting classes on the uneven bars and horizontal bar training program, it is important to do a good warm-up for the whole body. You can go for a run, stretch your muscles. Each exercise must be performed carefully and smoothly, correctly. This will reduce the chance of injury and increase the effectiveness of your workout.
Avoid sudden movements, they can hurt.
At first need to exercise 3-4 times a week and alternate classes on the uneven bars and the horizontal bar with cardio loads. The two workouts should be "deload" workouts to give the body the rest and recovery time it needs.
Muscle Growth Exercises
To improve the relief of the body, it is necessary to combine training on the uneven bars and horizontal bars with lifting the barbell in the bench press. When you can do the exercises easily, you can increase the load by adding weight to the bar. To do this, add a couple of kilograms, put weights on your belt and legs.
For a good extension muscle mass, you need to train regularly and according to the regimen.
To create a training program on the horizontal bar and uneven bars, decide how many times a week you will train. If you practice 4 times a week, the first and second days of training should be intense mi. Devote the third day to rest. And then repeat all over again.
First day
Push ups:
- from the floor with an average grip;
- legs on the bench, medium grip;
- wide grip from the floor, legs on a high bench;
- on the bars.
Hanging on the crossbar: straight legs raised to the head.
Second day
Pull-ups:
- behind the head, wide grip;
- wide grip to the chest;
- medium grip;
- narrow grip;
- parallel grip.
Hanging on the horizontal bar: straight legs rise to the head.
Repeat exercises as much as possible physical form. When the capabilities of the body increase, you can more repeat load, and the number of approaches should be increased for each exercise.
Quad workout on the horizontal bar and uneven bars it differs from the two-time one, because it has no break A. The first two days you need to work out 1 circle of the program, then repeat the circle. Then need a break for one day(recovery).
Relief exercises
For body relief, a certain system is suitable, designed for 4 workouts per week. Two days of training, a break of one day and again two days in a row of classes. Then you can rest for two days. Every time you need to increase the number of repetitions and approaches.
First day
- pull-ups: wide grip, wide grip behind the head;
- push-ups: on uneven bars, wide grip from the floor;
- vis: raise straight legs to the head;
- bar press.
Second day
- push-ups from the floor, medium grip, and then from the floor, feet on the bench;
- lying on your back, raising two legs at the same time;
- twisting on the horizontal bar;
- hang on the bar, raise your legs to your head.
The third day
- pull-ups: on the crossbar, reverse grip;
- palms to the face, narrow grip.
- push-ups: on uneven bars, from the floor with an average grip.
- hanging on the horizontal bar, raise your knees and then on the uneven bars, raising straight legs.
Fourth day
- push-ups: from the floor and from the floor, legs on the bench;
- hanging with legs raised to a right angle;
- press on the floor;
- horizontal bar: twisting.
How to do push-ups?
Bars are a great exercise machine for the chest, arms and shoulders. And the implementation of the program of push-ups on the uneven bars involves abs, back and legs. True, the level of load depends on the technique of performing exercises.
At the beginning of the development of simulators, the horizontal bar and bars are important keep balance and not "dangling". Otherwise, you risk sprains and injuries. Standing along the crossbars, push off the ground with your feet, then grab the bars with your straight arms. Stay straight. Jump down smoothly. On the uneven bars you need to go out at the expense of the arms and shoulders.
Push-ups are important. Bend your knees (to a right angle), then cross them (as shown in the photo above). This will add stability. Lean slightly forward, while exhaling, bend your elbows to a right angle. Do not spread your arms to the sides, the elbows should be pressed to the body as much as possible.
On the exhale, straighten up. If you feel warmth in your triceps, you are doing everything right..
To work out the pectoral muscles, go lower. But the angle at the elbow should be about 30 degrees. At first, it is better to refuse such complication. And when the body will be easy to do the initial version of the exercise, move on to the complicated version.
The break between sets should be up to 2 minutes.
Bars training program
From the first day of classes, the uneven bars training program will help you. Need to follow the program for three months. Then you can add new exercises, use the horizontal bar and the bars for the press, or complicate the already familiar exercises.
| week no. | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Approach 1 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 40 | 45 | 45 | 50 | 50 | 55 | 60 | 60 | 65 | 65 | 70 | 70 | 70 |
| Approach 2 | 5 | 15 | 20 | 25 | 30 | 30 | 35 | 40 | 40 | 45 | 45 | 50 | 50 | 55 | 60 | 60 | 60 | 60 | 65 | 65 |
| Approach 3 | 5 | 10 | 15 | 20 | 25 | 20 | 30 | 30 | 30 | 30 | 30 | 35 | 35 | 40 | 45 | 45 | 45 | 45 | 50 | 50 |
| Approach 4 | 3 | 5 | 15 | 15 | 18 | 20 | 20 | 20 | 20 | 25 | 25 | 25 | 25 | 25 | 30 | 35 | 35 | 35 | 35 | 40 |
| Approach 5 | 2 | 5 | 10 | 12 | 12 | 15 | 15 | 15 | 15 | 18 | 18 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 25 | 25 |
| Total | 25 | 50 | 80 | 97 | 115 | 125 | 140 | 145 | 150 | 163 | 168 | 180 | 185 | 195 | 210 | 220 | 220 | 225 | 235 | 240 |
The horizontal bar training program
The training program on the horizontal bar and parallel bars will allow you to quickly gain an athletic physique. After 2-3 weeks, the first positive changes will be noticeable.
To get the most benefit, be sure to let your body rest. Even if it seems that the body will do without a break, treat yourself to a vacation for a day. And to get best result use the training program on the horizontal bar and bars. It will help you easily get into the right rhythm. As a result, you will achieve excellent success.
| week no. | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Approach 1 | 6 | 7 | 8 | 8 | 9 | 10 | 10 | 11 | 12 | 12 | 13 | 14 | 14 | 15 | 16 | 16 | 17 | 18 | 18 | 19 |
| Approach 2 | 5 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 | 11 | 11 | 12 | 12 |
| Approach 3 | 5 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 |
| Approach 4 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 |
| Approach 5 | 3 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 |
| Total | 23 | 26 | 28 | 30 | 32 | 34 | 36 | 38 | 40 | 42 | 44 | 46 | 48 | 50 | 52 | 54 | 56 | 58 | 60 | 60 |
The program on the horizontal bar and uneven bars is simple. Even if you are low physical training, you can master the exercises in a couple of weeks. At first, the muscles will be very sore, so it is better to avoid heavy loads. But after a month of daily exercises, you will safely engage in a training program on the horizontal bar and uneven bars.
Is it possible to pump up on the horizontal bar and uneven bars?
Street workout and calisthenics are gaining popularity among athletes and fans of a sports lifestyle. Push-ups, training on the horizontal bar and uneven bars and working with own weight allow you to reach incredible heights and create a beautiful, hardy and embossed body without serious material costs. Different height of the bars allows you to successfully use shells for the development of all muscle segments.
Grip types
" Straight. Grab the bar so that thumb turned out to be outside.
»
Back. Grab the bar so that your thumb is out.
»
Different (various grip). With the fingers of one hand, grasp the crossbar with a direct grip, and with the other hand with a reverse grip.
»
Lock. The fingers are interlaced, the palms are pressed to each other.
»
Narrow. The distance between the hands is no more than 15 cm. The emphasis of the load falls on the hands.
»
Parallel. The hands are located in the projection of the shoulders. The emphasis of the load is evenly distributed between the arms and back.
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Wide. The hands are placed wider than the projection of the shoulders. The emphasis is on the back.
»
Standard. Pulling up, touch the bar with your chest.
»
Behind the head. Pulling up, touch the horizontal bar with your shoulders and back, moving your head forward.
Mode and frequency of classes
New muscle fibers are formed only in the process of rest, an additional load only starts the process of cell reproduction. Therefore, at the start, the recommended training regimen is “1 + 1”. A day of hard work alternates with rest. After 2-3 weeks, the training scheme on the horizontal bars is reviewed and supplemented, which makes it possible to exclude the adaptation of the body to stress. When the muscle frame gets stronger (after 4-6 weeks), you can switch to the 2 + 1 or 3 + 1 mode.
The frequency of repetitions of the exercise depends on the initial preparation. The main thing is to observe the technique, and not strive to repeat as much as possible. It is better to start with 5 reps, but do each rep correctly, than to pull yourself up 100 times and damage your muscles. On average, the recommended repetition frequency for beginners is 1 set of 5-12 times with a gradual increase to 3 sets, for pros - as much as possible.
Common mistakes
»
Sharp movements. To maximize muscle pumping and reduce the risk of injury, you need to move smoothly and at a moderate pace, without jerking.
»
Elbow straightening. To reduce the load on the elbow joints, you can not unbend your arms completely.
»
Voluntary breathing. Synchronization of the phases of inhalation and exhalation with the stages of exercises allows you to achieve muscle tension and relaxation. Exhale - change position, inhale - return to the starting position.
»
Neck tension. The emphasis of the load is on the arms, shoulders, back, abs or legs.
»
Exercise on the horizontal bar with weight. Before adding weights, you should make sure that the load with a body weight is performed technically correctly.
List of effective exercises
Back
" Horizontal bar:
» Pull-ups:
1. direct grip with a wide setting of the hands to the chest
2.
reverse grip with narrow stance
3. behind the head
4. Australian
5. mixed grip
6. "Archer"
7. diagonal
8.
Pullover with reverse grip on the horizontal bar
9.
Burpee with access to the crossbar
» Bars:
1.
Reverse push-ups
2.
Push-ups with forward bend
Press
" Horizontal bar:
1.
Hanging twists
2. Corner
3.
Hanging knee raise with exit to the corner
4.
Lifting the toes to the shoulders
5. "Pendulum"
6. "Compass"
» Bars:
1.
Pulling up the knees
2.
Straight Leg Raise
3.
Straight and side crunches from a horizontal position
4.
Corner turns
Breast
" Horizontal bar:
1.
Reverse pull-ups
2.
Pull-ups for the head with a very wide setting of hands
3.
Horizontal pull-ups
» Bars:
1.
Chest style push-ups
4. Reverse shrugs
5.
Push-ups with a corner
6.
Diagonal push-ups
7.
Deep push-ups
Hands
" Horizontal bar:
1.
French low bar press
2.
One arm pull ups
3.
Diamond push ups
4.
Pull-ups for the head with a wide setting of the brushes
» Bars:
1.
Korean push-ups ("Dolphin")
2.
Push-ups in the horizontal position
3.
Push-ups from a hill
Training program on the horizontal bar and uneven bars for beginners
Exercises on the horizontal bar and uneven bars begin with mass work own body. The higher the percentage of fat and the smaller the muscles, the higher the risk of injury. The training plan for the horizontal bar and uneven bars for beginners is aimed at pumping key muscle segments and strengthening the body frame as a whole.
If a person is not able to pull themselves up, it is highly recommended to involve another person for insurance.
Day 1
1.
You should start with classic pull-ups with a direct grip.
2.
Horizontal pull-ups on the low bar.
3.
The first training day ends with straight twisting from a horizontal position on the uneven bars.
Day 2
1.
After the warm-up, pull-ups are done on the high bar with a direct grip.
2.
On the uneven bars, lift the knees to the shoulders.
3.
It is recommended to finish by twisting the body in emphasis on the uneven bars.
Day 3
1.
Start with Australian-style pull-ups.
2.
To develop the press, raise your knees to your shoulders.
3.
Finish the set with chest-style push-ups.
Training program on the horizontal bar and parallel bars for weight
Mass exercises on the horizontal bar and parallel bars are performed either for each muscle segment on a separate day, or combined for 1-2 segments. An addition to each training scheme is pumping the abdominals.
Gaining mass on the horizontal bar requires performing exercises in 4-6 sets of 6-8 repetitions. Rest between sets should not exceed 3 minutes. The program is designed for the average level of fitness. To increase the intensity of the load, use a vest or weight belt.
As a load and weighting when working on the horizontal bar and uneven bars, vests, cuffs and belts for limbs are used. Such weights are fixed with Velcro and do not restrict the movement of the hands. Gloves are recommended to reduce slip.
Example of a training program
Day 1:
1.
To pump the back on the horizontal bar, they pull themselves up with a wide arm setting.
2.
Then they move on to Australian pull-ups.
3.
To train the muscles of the core, preference is given to raising the knees with an emphasis on the uneven bars.
4.
The set ends with deep push-ups on the uneven bars.
Day 2:
1.
On the horizontal bar, pull-ups for biceps and pull-ups with a reverse grip with a narrow arm position are sequentially performed.
2.
After the rest, they move on to the pullover with a reverse grip with a partial amplitude.
3.
End the arm workout with pull-ups for biceps on the low bar.
Day 3:
1.
Start with diamond push-ups with an emphasis on the low bar.
2.
After resting, move on to tricep extensions.
3.
On the uneven bars, push-ups are performed from a horizontal stop.
4.
Finish the training by raising the knees to the shoulders, resting on the bars.
The training program on the horizontal bar and parallel bars for relief
Refining is an additional challenge for those who have already developed large muscle segments and decide to devote time to individual beams. Isolation exercises are aimed at working out a small muscle group, but they are necessarily combined with basic loads. Greatest results bring high-intensity workouts that burn fat and energy. A short pause is made at the top and bottom of the exercise.
Example of a training program
Day 1:
1.
On the horizontal bar, pull-ups are performed with a wide grip and with a different grip.
2.
Move on to the French bench press on the low bar.
3.
On the uneven bars, leg lifts are performed with access to the corner and turns in the corner.
Day 2:
1.
Start with pull-ups with one hand with a reverse grip.
2.
With support on the uneven bars, push-ups are done in a horizontal stop.
3.
They finish with Korean push-ups and reverse shrugs on the uneven bars.
Day 3:
1.
The hardest workout starts with negative pull-ups with reverse grip and mixed grip.
2.
Then pull-ups in the style of "Archer" are performed.
3.
For the press, we choose the rise of straight legs to the shoulders, straight twisting from a horizontal position on the uneven bars.
4.
Finish training push-ups from an elevated support.
The program of training on the horizontal bar and uneven bars for strength
Pull-ups for strength require a fast pace in the first phase (the pull-up itself) and a slow pace in the second (lowering the body). The program recommends alternating basic and isolating load types. Muscles not only increase in volume, but also indicators of strength and endurance increase.
Example of a training program
Day 1:
1.
Start with pull-ups with one hand, intercepting the crossbar with a reverse grip.
2.
With a reverse grip, they move on to push-ups based on the bars.
3.
At the end, pull-ups are performed on the horizontal bar with a wide setting of the arms and pull-ups on the uneven bars with legs.
Day 2:
1.
Start with Australian pull-ups.
2.
To pump the muscles of the chest and back, do push-ups based on the bars, slightly tilting the body forward.
3.
For pumping the abdominals, lifting the toes of the legs to the shoulders is ideal.
Day 3:
1.
Start the set with diamond push-ups on a low bar.
2.
They switch to pull-ups on the horizontal bar behind the head with a wide setting of the brushes.
3.
After warming up, burpees are performed with access to the horizontal bar.
4.
Close the set with pull-ups based on the bars.
Video of training on the horizontal bar and parallel bars
Circuit training of pull-ups and push-ups
We rummaged through the entire Internet and did the almost impossible - we found the recommended
Pull-ups with a narrow grip (upper or lower) - 1-3 sets of 5-10 reps
Dips - 1-3 sets of 10 reps
Diamond push-ups - 1-3 sets of 10-15 reps
Squats (feet together) - 1-3 sets of 20 reps
Workout with a focus on pectoral muscles
Elevated Feet Pushups - 4 sets of MAX reps with 2 minutes rest
Regular push-ups - 4 sets of MAX reps with a rest of 2 minutes
Calf raises - 4 sets of MAX reps with 1 minute rest
P.S. Yes, the last exercise in his program is calf raises, we were not mistaken.
Training program for all muscle groups (FULL BODY)
The author of this program is Chris Karlsson, who gained fame through his channel Calisthenics & Weight Training. He combined all the basic basic exercises into one scheme:
Australian pull-ups (the bar stretches to chest level) - 3-5 sets of 15-20 reps
Push-ups from the floor - 2-3 sets of 15-20 reps
Squats - 2-3 sets of 15-20 reps
Lunges - 2-3 sets of 10 reps (each leg!)
Rises on socks - 2-3 sets of 15-20 repetitions (alternately) or 10 in a row for each
Peak push-ups - 2-3 sets of 10 reps
High Australian pull-ups (shoulder bar pull) - 2-3 sets of 10-15 reps
Twisting or lifting the knees to the chest in the hang - 2-3 sets of 10-15 reps
Plank - 3-5 sets max
Rest between sets and exercises - from 30 seconds to 3 minutes depending on your level, choose in such a way that you complete all exercises in good quality but to be hard.
Circuit training on the horizontal bar
The circuit, entirely consisting of basic exercises, from the legendary Czech street athlete -
First round:
5 pull-ups with a neutral grip
20 push-ups from the floor
Second round:
5 wide grip pull-ups
10 leg raises to the bar
15 diamond push ups
10 jump squats
Rest before the next circle - 4 minutes.
Third round:
5 shoulder-width pull-ups
13 leg raises in emphasis on the uneven bars (to the side, in front of you, to the side, in front of you, etc.)
20 push-ups from the floor with a wide stance
10 jump squats
Rest before the next circle - 4 minutes.
Fourth round:
5 underhand pull-ups
10 leg raises in front of you in emphasis on the uneven bars
20 push-ups from the floor
10 jump squats
Back workout on horizontal bars
Basic training
Doppelgänger of Conor McGregor, Kazakh turnstile Islam Badurgov, from time to time pleases its fans with the publication of good training programs for beginners. We decided to present one of them in this article:
Pull-ups from above - 4 sets of 5-10 reps
Neutral grip pull-ups - 4 sets of 5-10 reps
Push-ups on uneven bars - 4 sets of 5-10 reps
Diamond push-ups from the floor - 5-10 times
Push-ups from the floor with a narrow setting of hands - 5-10 times
Push-ups from the floor with hands shoulder-width apart - 5-10 times
Push-ups from the floor with a wide setting of hands - 5-10 times
Evening weave
Program from
The name of the program exactly reflects its content - in the evening you will need to do 100 repetitions (100 on the horizontal bar and 100 on the uneven bars) according to the scheme - 10 pull-ups, 10 dips, 1-3 minutes rest, repeat. Strength is in simplicity! And as strength grows, try to reduce the rest time between sets to 1 minute.
There are many different types of machines for training all parts of the body. Bars - one of the most affordable options, you can find these two crossbars in a neighboring yard along with a horizontal bar. If you train correctly according to the scheme in compliance with the technique, you will be able to pump all the muscles of the body using only the bars.
What does the uneven bars contribute to
Some athletes mistakenly believe that the projectile does not provide a lot of choice for exercises, that the main focus of training on the uneven bars is triceps, but this is far from all. When changing the angle of the body position, rearranging the hands, you will have the opportunity to train:
- back
- biceps;
- breast;
- press;
- shoulders.
Exercises on the uneven bars are not only push-ups, but also pull-ups, static options, combined approaches. As a rule, work is carried out with your own weight, which will help strengthen muscles and lose weight. If you need to gain mass, you will have to work with weights. The effectiveness of training with this projectile is as high as when working in the gym, subject to the technique and regularity of training. Such classes are well suited for both men and girls.
Bars training program
The choice of a training scheme depends on your goal (lose weight, pump up), the muscle group that needs to be worked out. For example, a guy wants to lose weight and at the same time build more shoulders. He will need to perform at an intense pace with a minimum interval between sets, incomplete push-ups with an inclination. The preparation of a training program should be approached individually, but most schemes include such exercises on the uneven bars:
- push-ups with an emphasis on triceps;
- push-ups with an emphasis on the chest;
- leg lift for the press;
- parallel pull-ups;
- regular pull-ups;
- static press training (corner).
The duration of classes, intensity, number of repetitions of approaches - all this affects the final result. You need to choose a training option based on your goal. Here are some recommendations for beginners that are needed for effective training:
- To lose weight. You should perform 10-12 repetitions in each approach, between them take a break of no more than 20 seconds. This will help you keep your heart rate within the required range to speed up the fat burning process. The complex should include at least 3-4 exercises, and the duration cannot exceed 25-30 minutes.
- To strengthen the muscles and pump them up a little. It is necessary to engage in a more relaxed pace, rest can be up to 1 minute between sets, which should be at least 4-5 for each exercise. Reps should be at least 15-18. You can use a little weight.
- For strength training. In this case, you can not do without additional weight. Take a backpack and put heavy books, dumbbells (if you have at home) or something to make 6-7 kg of extra weight. In the complex, select 3-4 exercises, perform 3-4 sets of 7-8 repetitions. Rest can be 1-2 minutes.
Exercise technique on uneven bars
To work effectively with this projectile (as with any other), it is important to observe the technique. The result of classes depends on how far your hands will stand, how you breathe. You can do it in the morning, afternoon or evening, the main thing is that you are comfortable and you are not too tired. In the absence of a sufficient amount of energy, there will be no benefit from training, muscle development will not occur. During the approach, you need to control the following points:
- position of hands and body;
- breath;
- movement mechanics.
Push-ups
It is one of the simplest, most popular and effective exercises on the bars. It is easy to perform for beginners (boys and girls), the technique is simple and understandable. There are two main types of push-ups that load different muscle groups:
Classic push-ups on the uneven bars:
- Jump onto the projectile or use a stand to get into the starting position.
- The arms are parallel, the body is even, the legs can be slightly bent at the knees, keep your head straight, look forward.
- Begin to bend your elbows as you inhale, dropping down. Keep your head straight, body slightly tilted forward.
- Lower yourself until your shoulders are at the level of the projectile. Then rise again to the starting position as you exhale.
- At the end point, the elbows should not be fully extended, otherwise the load from the muscles will be transferred to the joint and the efficiency will be lower. Always keep your elbow slightly bent.
- Girls do not always manage to rise from the bottom point. With such a problem, you can swing only with negative approaches: just go down slowly. Then jump back onto the projectile and repeat the lowering. Do this version of the exercise until the muscles get used to it and you have enough strength to perform the lift up.
Chest push-ups:
- Get into position as you would with regular push-ups. Place your legs and arms on the crossbars.
- Start pushing. Efficiency increases due to the fact that you can go lower. This stretches the muscles of the chest and loads them more. In the usual push-ups, the floor interferes with this.
Pull-ups
Not quite a standard option on the uneven bars, it is easier to work in this direction on the horizontal bar, but in the absence of the latter, you can also swing on the uneven bars. Here, too, there are two options for execution: classic pull-ups and a parallel grip. In the first case, use the crossbar as a horizontal bar. Bend your legs and perform any pull-up: wide, narrow, regular or reverse grip. In the second case, a parallel grip is used:
- Grasp the projectile with your hands, throw your legs on the crossbars. You must hang on your hands.
- Perform pull-ups to the bars on the exhale. Try to use the muscles not in the arms, but in the back.
- Return to the starting point.
Bars workout
This sports equipment helps to pump a large number of muscle groups. If you use a comprehensive training program, then in one session you can load the triceps, chest, back, shoulders, and abs well. Below is an example for beginners for the first time. In the future, experienced athletes will need to replace some exercises. Workout example:
- Push-ups are classic. The technique of the exercise has been described above. Do 3-4 sets of 10-12 reps. If you manage to do less, it's okay, do enough to feel the load.
- Push-ups for the chest. The technique has been described above. Perform 3-4 sets with the same number of repetitions.
- Pull-ups with a parallel grip. 1-20 reps, 3-4 sets.
- Press leg raises. Take the starting position, as with classic push-ups. Straighten your arms completely, fix the body and slowly raise straight legs in front of you. You should get a “corner”, at the top point, try to linger for 2-3 seconds, then slowly (without throwing) lower them down. Repeat the movement 10-15 times. Enough 2-3 approaches.
Video
- 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;
- maximum additional weight - 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 weight - 1 time per week;
- push-ups from the floor with different grips - once a week, but not more than 4 sets of 20-25 times.
- Monday: bars, crossbar;
- Wednesday: 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 hand, the risk of increased injury risk and a source of possible discomfort.
- Regular power belt. The dumbbell is pushed under the belt buckle, while the weight is rigidly fixed and is close to the center of gravity of the body. The only inconvenience will be that the dumbbell is strongly pressed against the tense abdominal muscles, which can cause very unpleasant sensations, up to the early 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 it yourself from improvised 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 so that its lower links lie 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 influence of the efforts you apply, proportionally increases the load on your muscles, and the exercise becomes difficult, regardless of the area of \u200b\u200bthe range of motion.
Push-ups on the uneven bars is a well-known and fairly affordable exercise. Bars are in almost every yard, such activities do not require any investment. Today we will talk about what muscles work, about the correct technique for doing push-ups on the uneven bars, how this exercise can be replaced, as well as various variations of the exercise for both beginners and advanced athletes.
It is impossible to do push-ups on the uneven bars correctly, 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, let's say that a well-designed uneven bars program should consist of both options. For those who can push the bars 20 times or more, it is advisable to perform this exercise with additional weight.
Records
World records in push-ups on uneven bars are set in three categories:
What muscles are working?
This exercise engages the anterior deltas, pectoralis major, triceps, and the rectus abdominis works statically. There are several types of push-ups on the uneven bars - in one of them, the load is maximum on the muscles of the hands and it is the triceps that are actively working, in the other version, the pectoral muscles are more involved. We will talk about each of the types in detail later in the material.
Push-ups on the uneven bars with an emphasis on the pectoral muscles
In order to shift the load on the chest muscles, it is required, firstly, to find bars with a slightly wider distance between the crossbars. The more the shoulders are taken away from the body, the greater the load on the chest muscles. Further, when the elbows are bent, you should press your head to 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 breaking load applied to your shoulders. To do this, when you take the starting position in the hang on the uneven bars, statically tighten your pectoral muscles.
When you rise from the bottom point, try not to concentrate on straightening your arm at the elbow, your task is to “squeeze” the bars with your palms. Moreover, throughout the approach, your task is to maintain the position of the body with an inclination forward. It is not necessary to straighten your elbows to the end. so you completely remove the load from the pectoral muscles.
And a little tip: if the distance between the bars is small, you can arbitrarily 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.
The technique of push-ups on the uneven bars with an emphasis on the pectoral muscles in this video:
Dips with an emphasis on triceps
A technically 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 neuro-muscular connection, respectively, “triceps” push-ups will be more natural for them.
Technically, in this variation, we try to find narrower bars, we don’t spread our elbows, on the contrary, we keep them closer to each other. The body is held perpendicular to the floor. It is not necessary to go down deep in this option at all, an elbow flexion angle of 90 degrees is enough. However, as in the previous version, you do not need to rigidly “insert” your elbows at the top point, your task is to reduce the triceps, while not unbending your elbows to the very end, the extended arms will transfer the load from the muscles to the joints and ligaments, greatly increasing the injury risk of the exercise, especially this should be remembered when using additional weights.
Exercise with an emphasis on triceps in this video:
Push-ups lying on the uneven bars
This exercise in the above techniques is a difficult exercise and not everyone can do it right away. An easier option would be push-ups while lying on the bars, when your feet are on the bars. In fact, this is very similar to regular push-ups, however, unlike push-ups from the floor, here you can lower your chest below the level of the hands.
It’s worth starting your training on the uneven bars with this exercise, if you still can’t do the “classic” options: each repetition should be done slowly, lowering the body by 3-4 counts, lifting up by 2 counts, do not allow full extension of the elbows. The elbows are pressed to the body as much as possible: we develop 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, move on to the triceps version of push-ups. We mastered 20 triceps push-ups in perfect 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 for mastering push-ups on the uneven bars
| A week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Lite version | 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 variant | 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 from .
Training regimen: 3 times a week, every other day.
Sample weekly set:
Please note that when mastering this program, you will do push-ups on the uneven bars more than 20 times per repetition. From this stage, it is advisable to use additional weights.
If you want to increase your reps for dips only without adding any 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 from . Training is carried out 3 times a week, the break between sets is no more than 2 minutes.
Push-ups on bars with weight
As an additional weight, you can use pancakes, kettlebells, dumbbells, thick chains, which will help you increase your result in push-ups on the uneven bars. As a fastener for push-ups on the uneven bars from the scales, you can use:
To master push-ups on the uneven bars with weight should be with minimal weights. The optimal weight for a beginner is 5 kg. The criteria for “weighting” are still the same: confidently performing 20 repetitions with 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 in the past.
Remember, all the diagrams shown are examples! If you can't increase your pushups by 5 today, increase by 1! The main thing is the progression of the load. This is the only way you can increase push-ups on the uneven bars.
Advanced bar push-ups
Push-ups on the bars "corner". Having taken the starting position, you straighten your legs at the knees and bend at the hip joints at 90 degrees to the body. Having taken such a starting position, then you perform the “triceps” version of push-ups on the uneven bars, constantly keeping the press in tension. In this variant, quadriceps, rectus and oblique abdominal muscles work very powerfully, chest muscles are included as stabilizers.
Push-ups from poles. Instead of bars, a pair of poles is used, the stability of your hands decreases, and the stabilizing muscles turn on accordingly: in this case, the muscles of the rotator cuff of the shoulder joint, biceps, muscles of the forearms, intercostal, dentate, pectoralis minor.
When the palms look outward, not inward. It turns out that when lowering the body to the lowest point, the elbows go sideways, the body remains almost vertical, and the triceps takes most of the load. Do not perform if you do not have a certain amount of flexibility in your wrists.
In the starting position, you stand on your hands on the uneven bars, the body is perpendicular to the floor, the head looks down, the legs look up. In this variant, all the muscles of the core are powerfully involved, the dynamic load falls on 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.
- Push-ups on the uneven bars can be equivalent to push-ups between two chairs, when your legs are straight at the knees and are 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 the palms, such as special stops, or a couple of books, you get even closer to the "original".
- Pressing the barbell upside down forces the pectoral muscles and triceps to work in a mode very similar to that created by push-ups on the uneven bars.
