Hello dear sports blog subscribers! Today I will continue to talk about the benefits of push-ups. In particular, we will deal with push-ups on the uneven bars, we will talk about how to do it correctly.

Push-ups on the uneven bars take one of the key places if you want to pump and. Although we must admit that this is a rather difficult option.
Dips are largely a functional exercise, as they involve lifting and moving your own weight.

Dips on the uneven bars: muscle atlas

Before getting down to the practical basics, let's understand the anatomical part of the issue in question. So, when doing push-ups on the uneven bars, the main load is taken on by triceps shoulder. However, if desired, the emphasis can be shifted to. It all depends on your goals.

Manipulation with your own body position allows you to shift the focus to different muscle groups. For example, if you do push-ups with a forward tilt, then it will be worked out. In the vertical position, the focus is on.

Its useful to note important aspect that when pumping the pectoral muscles, the pectoral muscle is included in the work ( lower muscle chest). This to a large extent complements your work and when, since when performing these exercises, it is the pectoral muscle that is overlooked.

Dips give good load and on. Especially on the front of the shoulder.

Dips on the uneven bars: the main mistakes when doing push-ups on the uneven bars

Now let's take a look at the main mistakes that you may encounter while performing the exercise.

At first glance, it may seem that push-ups on the uneven bars are a fairly easy exercise. However, it is not. In practice, a lot of even inveterate athletes make serious mistakes, which reduces the effectiveness of the workout done.


So, the main mistakes are:

1. Bad warm-up. The most important and common mistake is a poor warm-up. Even before you start push-ups, you need to thoroughly stretch your body. V otherwise you can get hurt. Focus on the elbow joints and shoulder girdle when warming up. The simplest physical exercises you can take. Also, jumping rope is ideal for warming up.
2. Incorrect body position. We will talk about this a little later, when we analyze the correctness of performing push-ups on the uneven bars.
3. Wrong grip. Some people choose bars with a very wide spacing between the bars. Or vice versa ... The ideal option would be those bars on which the distance between the bars is approximately equal to the width of your shoulders. As a rule, the shoulders of a developed person are wider than the torso. Therefore, you will feel comfortable doing flexion / extension of your arms.
4. Incorrect breathing technique. In the article, I discussed this issue in detail. In short, at the lowest point of exhalation (when lowering). In the upper breath (when lifting).
5. High speed of execution. There should be no jerks during push-ups. There is no need to throw the body up and down. The exercise is performed smoothly, calmly. There should be a slight pause at the bottom point. Only in this case all muscles will be well worked out.

Dips on the uneven bars: execution technique

I will repeat myself. The more you move forward during the push-up on the uneven bars, the more actively you are involved. The smoother you hold the body, the more the load is applied to. Choose the best option for yourself in accordance with your goals.

Next, we monitor the position of the wrists. Remembering mistakes. They should be aligned and shoulder-width apart. Starting position - vertical: arms are fully extended.

When performing push-ups, the elbows should not part to the sides. Press them against the body as much as possible. At the top point, fully extend your arms. And at the lowest point, lower as much as flexibility allows you. But keep in mind that this limit must be adequate. Exit from the bottom position should be calm, without jerking. And most importantly - no injuries.

Select the bottom point so that you can normally return to starting position.

Pay due attention to shoulder position. They should be as stabilized as possible. Try not to bend in (not slouch). The spine should be in a straightened position, even if you are doing push-ups with a forward bend (to pump the pectoral muscles).

About the legs. It's up to you here. It is best if you tuck them in and keep your whole body tense. But it is not forbidden to perform push-ups on the uneven bars with straightened legs. In this case, the socks should be directed downward.

The gaze should be directed forward or slightly upward: this will additionally help not to bend the back. Don't forget about breathing technique.

Dips on the uneven bars: the final part

The dips are the ultimate exercise for working out your triceps and pectoral muscles, as well as strengthening 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 beams deltoid muscles and ligaments 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 bars include body stabilizers (press 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.

1. In the starting position (top point), your body is vertical, you keep on straight arms, elbows are turned back.
2. 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.
3. 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 extension of the arms in an incline, reverse push-ups, push-ups narrow grip, hindu push-ups.

Emphasis on the pectoral muscles

In order to transfer part of the load to 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 option the 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:

1. Jump onto the projectile, turn your elbows slightly to the sides and tilt your body forward by about 30 degrees.
2. 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 good stretch the bottom of the chest. Focus on an angle at the elbows of 90 degrees.
3. 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. it special simulator with a knee support 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 narrow setting hands, 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. A huge plus for your health will be training on fresh air... Work on yourself and the results will not be long in coming.

With arms wide open. Today it's time to chat for another interesting sports theme... 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, they will be able to 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, an intensive growth of the entire shoulder girdle occurs, as a result, the trainees receive a beautiful body, good health, endurance and strength.

There are a lot of push-ups on the uneven bars: in the hang, in the support, in the 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 consider this technique a little closer. 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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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 the 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, take the this exercise 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:

1. You should slowly raise your body up and lower it quickly. The rise time is 3 seconds and the fall time is 1 second;
2. It is necessary to constantly increase the number of approaches and repetitions;
3. When lifting, your muscles should be in constant tension;
4. It is necessary to gradually reduce the time between approaches;
5. Every week you need to do an approach to maximum amount once.

If you want to build up muscle mass, then you need to adhere to the following rules:

1. 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;
2. There is no need to increase the number of approaches (do, for example, 5 approaches 20 times);
3. You need to put all the emphasis on the negative phase, and do not forget to keep all muscles in tension during the exercise;
4. The rest time between sets should be equal to 3 minutes;
5. After completing the exercise completely, give the muscles a good rest, and then make up the missing ones in the body. nutrients 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 are usually in pursuit of beautiful body make a lot of mistakes. There is no need to rush anywhere, because you are risking yourself. Training loves consistency. The body has to get used to physical activity, and this should 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.

Today we will talk about 4 steps that will help you start to do push-ups correctly on the uneven bars. And so to begin with, you need to strengthen the muscles of the triceps! Try to do push-ups from the floor, pull up on the horizontal bar. Dips are basic polyarticular exercise which engages a large number of muscle groups.

In contrast to regular push-ups, the parallel bars have a number of advantages. With their help, you can stretch the sternum as much as possible, which will positively affect the final result... Stretching is a must-have aspect of training. It allows you to double the result and maintain flexibility without enslaving a person with large muscle volumes.

Everyone should know their own correct weight! Therefore, we have created a special calculator that shows how much a person's weight is considered normal and how much is excessive. ...

However, many novice athletes are unable to do dips. They are not able to do it even once, although the results in other exercises are above average. If a person does more than twenty push-ups on the floor and ten pull-ups on the horizontal bar, this does not mean that he will be able to demonstrate impressive results on the apparatus described above. In today's article we will talk about how to learn to do push-ups on the uneven bars.

Today there are many different types this projectile. They differ from each other in height and width. On most sports grounds in our country, bars of the classical form are installed. Their height reaches two meters. This is enough for the average user. Specialized sites boast shells about one meter high.

High bars are more suitable for advanced athletes. It is convenient to do push-ups on them, since your feet will not touch the ground. For beginners, this height is not suitable, you should jump on the uneven bars and straighten your arms, making additional efforts to get up to the starting position. Some find it difficult to move to the starting position due to the lack of the necessary strength. If you are reading this article, then this problem has affected you too.

Low bars are characterized by the opposite ailment. After taking the starting position, the legs touch the ground. To avoid this, you will need to bend the limbs, which will require additional effort. This is not entirely convenient, but only in this position can you observe the correct technique.

How to do dips for a beginner from scratch

If you don't have enough strength to jump on the uneven bars, then it is recommended to find the uneven bars in order to practice correctly. To acquire the missing abilities, it is necessary to perform a wide range of leading exercises.

If you have enough strength to take the starting position on high bars, then you should not neglect such a projectile. When there are no alternative sites, you can resort to the help of improvised means. By substituting a stump or bench, you can easily climb onto the projectile.

To achieve optimal results on the uneven bars, the following lead-up exercises should be performed. Their description is presented below.

Push-ups from the ground

How to learn to push up on the uneven bars when not enough muscle strength? You should start with the most simple exercises using a large number of different muscle groups.

If you can't push up off the floor, then on the uneven bars you won't be able to.

It is worth following the correct technique to engage the required muscles. Regular push-ups are necessary for pumping the pectorals, but strong triceps are required on the uneven bars. To reach desired result, it is necessary to do push-ups with a narrow setting of the arms. This will allow you to make the most of your hands.

Reverse grip push-ups

This is an isolating exercise for the triceps. It is a must for athletes of all skill levels. Correct technique execution is indicated below:

1. Stand back to the bench;
2. Take an emphasis from behind, placing your hands on the edge of the bench;
3. Straighten your legs, resting on your heels;
4. Bend your arms, dropping as low as possible, you should feel the tension and stretch of the triceps;
5. Straightening your arms, you need to return to the starting position.

If the initial method is not enough, then you can increase the height of the legs by placing them on another bench. Having reached the result of 15 repetitions, you can begin the first stage of training on the uneven bars.

First step

This complex will allow you to pump your hands. The correct technique is presented below:

1. Take the starting position, straightening your arms;
2. Spend some time in it. For example 2-3 minutes.

When the result exceeds two minutes, next exercise will become doable.

Second phase

This exercise contributes to the acquisition of maximum stretch of the muscles used. The correct technique is presented below:

1. Take the starting position;
2. Smoothly descend to the lowest point;
3. Hold this position for as long as possible.

The first approach will be painful, but it will go away after a few workouts.

Third stage

Negative push-ups are the most effective exercise... The technique is presented below:

1. Move to the original position;
2. Smoothly descend to the lowest point;

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 the exercises for which the visit gym not necessary. 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:

1. Breast.
2. Triceps.
3. 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:

1. With an emphasis on the pectoral muscles.
2. 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 of 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:

1. During the approach, try to keep your elbows as close to each other as possible.
2. When lowering and lifting, take your elbows back.
3. Rise sharply and powerfully - within one second.
4. At the top, straighten your arms completely. This will load your triceps as much as possible.
5. 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:

1. Dips on wide bars for the chest - 3 sets of maximum times.
2. Push-ups on narrow bars for triceps - 3 sets for a maximum of 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!