None of the existing sports equipment does not provide as many opportunities as the bars in terms of the development of the muscles of the torso. The development of all muscle groups is subject to this wonderful simulator. The main thing is to know the exercises on the uneven bars and their technique. correct execution. In this article, the reader will be introduced to existing exercises, learns which muscles are involved in them, and chooses what suits him best.

First acquaintance with the projectile

Having found out which exercises on the uneven bars you can do, you don’t need to rush to do them all at the same time from the first day. Such zeal will not only cause a painful shock to the muscles in the body, but can also lead to injury. On the first day of your training, you need to get acquainted with the projectile, feel how the body behaves at the slightest angles of inclination. It is easy to jump onto the bars, but not everyone can stay on them. All these experiments must be carried out before the start of training.

There is even a preparatory instruction for beginner gymnasts, written at the beginning of the last century, but still working. Having jumped on the uneven bars, holding in a vertical position on straight arms, it is necessary to alternately unbend the hand, try to tear the hand a few centimeters up. In this case, the weight of the body is shifted to the other hand. Having achieved what you want, return to initial position.

Development of the pectoral muscles

Push-ups on the uneven bars were quite popular in the 70s of the last century, at the dawn of bodybuilding. But from year to year they were forgotten, moving the main focus of training to bench press from the chest from a prone position. However, many professional coaches in sports clubs it is recommended to add exercises on uneven bars to the complex for the development of chest muscles. For beginners in general, this approach will be very useful, in which the bench press from the chest is completely replaced with push-ups in a sports equipment. The execution technique is quite simple.

1. Take a hanging position on the uneven bars. Hands together with the body are perpendicular to the plane of the bars.
2. Bend your legs at the knees and cross with each other.
3. Move the body forward, lower your head so as to see the floor under you.
4. Bending your arms at the elbow joint, lower yourself down so that the elbows are in line with the shoulder joint.
5. Hold for a second and slowly return to the starting position.

A set of workouts for the pectoral muscles

In the first month of training for all beginners, without exception, only exercises on the horizontal bar and parallel bars will be effective. After warming up and warming up all the muscles, it is recommended to start training with push-ups. It is necessary to perform 3-4 approaches for the maximum number repetitions. Once is also considered, but it is better if a partner or coach assists in the exercise, holding the athlete's feet with his hands. You need to lift them up.

Advanced athletes perform exercises on the uneven bars at the end of the workout, after all the presses and wiring. Five sets with a 30-second rest gives a great pump, maximizing volume. pectoral muscles. At some point, a novice athlete will notice that push-ups on the uneven bars are too easy for him, especially after overcoming the barrier of 20 repetitions. The race for quantity will not give results in the future, you need to increase the load. For this, there are special weights and chains that are put on the body in the chest area to maintain the correct angle of inclination.

Hands - bazookas

It is not the biceps that takes up most of the arm in a relaxed position, but the triceps. But for some reason this muscle is completely ignored by beginners, but in vain. You can also increase the muscle mass of the triceps on the uneven bars, for this you need to perform the same push-ups as for the chest muscles, with a slight adjustment in technique. There is no need to lean forward. The body should be perpendicular to the bars during the press as much as possible in the exercise on the bars. Which muscles actually work will become clear as a result of the first approach. If it’s not the hands that hurt, but the chest, then you need to keep the body even more even and go down shallowly. Triceps are easily damaged, so it is recommended to perform exercises on the bars for its development at the end of the workout, when the muscles are well warmed up.

Good triceps workout

Exercises on the uneven bars for triceps For more advanced athletes, it is better to perform a super-set with an exercise for the biceps of the arm. The fact is that triceps develops better when working in conjunction with an antagonist. And on the uneven bars, the muscle is fully involved in the work, respectively, and the return will be more effective. In fact, push-ups on the uneven bars can replace any two exercises for the muscles of the hands.

Professionals recommend doing at least 12-15 reps on the triceps before moving on to hanging chains and other weights to increase the load. The fact is that the joints in the elbows are very easily injured, therefore, in addition to muscle development, ligaments must also be forced to work. With the appearance of a crunch or pain in the elbow joint, it is better to refuse to perform the exercise.

No life!

Exercises on the bars for the press are also popular among beginners, especially if sports equipment Provides support for the back and elbows. In their absence, there is no need to despair, because there are so many other equally effective and easy ways to pump up the abdominal muscles.

by the most simple exercise is the lifting of the legs bent at the knees up. The hips should reach parallel with the floor, after which you can return to the starting position. It is not recommended to perform this exercise quickly, as swinging on the uneven bars can lead to a fall, and, accordingly, to injury.

Having learned to raise the legs bent at the knees, you can move on to a more difficult exercise - raise straightened legs. If this is difficult and there is pain in the hips, you can relax the emphasis in the knee joint (30 degrees of shin deviation is more than enough).

controversial issue

Exercises on the horizontal bar and parallel bars for the abdominal muscles are almost identical, but disputes between athletes do not subside. It is believed that on the crossbar, due to a stronger stretching of the muscles in the hanging position, the press is better worked out. And the absence of bars on the sides allows you to increase the load by performing crowding. On the other hand, not every person is able to stay on the horizontal bar in the position of hanging on his hands, while also swaying during the exercise.

And without dispute, it is clear that it is easier to perform exercises on the uneven bars. What muscles work in this case and under what load, this is the second question, the main thing is convenience. However, you do not need to create a comfort zone for yourself. Having learned to perform 15-20 leg raises in one position, you need to move on to more complex exercises. Otherwise, the body will get used to it and will not respond to training.

In static exercises - all the power

There are parallel bars exercises that are more effective when performed statically rather than dynamically. That is, do not wave your arms or legs, but having taken one position, linger in it for a certain time. These exercises include "Corner". Having straightened the legs evenly, it is necessary to lift them up, bringing them to a parallel with the floor. The angle between the body and legs should supply 90 degrees (right angle, hence the name of the exercise). In the first days of training, you should try to hold your legs for at least a few seconds. And after the time range should be gradually increased.

Also referred to as static gymnastic exercise"Plank on bars". It is used on a full-size simulator, where it is possible to lie down on the bars with the entire body along the length. Face down, legs straight out, toes resting on the bars. Gently pushing the body up, straighten your arms at the elbows, the back is even. In this position, in addition to push-ups, you can also stand in static. As with the "corner", it takes a few seconds for beginners to give up.

Finally

Having studied popular species exercises on the uneven bars, you can begin to implement the tasks. During some period of training, a novice athlete will feel that classes on the uneven bars limit his abilities. This is normal for any athlete. It marks the growth of his preparedness. To expand the set of exercises, it is worth taking a closer look at the exercises on the horizontal bar and at the wonderful projectile called the kettlebell. This "great three" of sports equipment has grown from many novice athletes into very famous masters of sports and world champions in different types sports.

Push-ups on the uneven bars are among the basic exercises for the development of strength and mass of the triceps. In addition, this exercise is one of the main ones for athletes involved in horizontal bars and people practicing bodyweight training. That is why the performance in push-ups on the uneven bars is a priority for them. In this article, we will analyze the question of how to increase endurance in this movement - in particular, increase the number of working repetitions.

Growth is based on load periodization

The vast majority of athletes do not have the right ideas about how the body adapts to power loads and the development of certain physical parameters. Therefore, their training programs are often monotonous and primitive, and therefore give a rather slow result. After all, their main principle is: “to do many repetitions in push-ups, you need to do push-ups as often as possible.” However, this principle is not entirely correct.

The greatest progress in this or that exercise is given by the periodization of the load - that is, the use of both heavy power and light multi-repetitive loads. When using this technique, the body not only better adapts to the load, but also develops additional physical parameters- power, strength endurance, explosive force etc. And all this gives much more progress in the number of repetitions than with the monotonous training of push-ups on the uneven bars.

Training scheme of push-ups on the uneven bars

Before submitting the program, it is necessary to specify its main parameters:

• The program is aimed at increasing strength and endurance (number of repetitions) in push-ups on the uneven bars;
• Training 2 times a week Monday (hard) and Friday (light);
• The heavy program will be based on push-ups on bars with weight;
• The light program includes push-ups on the uneven bars, performed without additional weights to failure;
• In addition to push-ups on the uneven bars, we will use additional auxiliary exercises;
• Total duration of the program: 6-8 weeks.

Workout #1 (Monday)

Workout#2 (Friday)

This program helps to increase the strength and endurance of the triceps, which directly affects the increase in the number of repetitions in push-ups on the uneven bars. Try this training scheme for 6-8 weeks and evaluate the results. Happy training!

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 your own weight allow you to reach incredible heights and create a beautiful, hardy and sculpted 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.
» 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 formed only in the process of rest, 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 number of repetitions of the exercise depends on initial training. 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 setting hands
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

Arms

" 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 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 average level 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. They start with diamond push-ups with an emphasis on 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. Pull-ups are performed on the horizontal bar wide grip and with diversity.
2. Go to french 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 require fast paced in the first phase (pulling up itself) and slow - 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

Bars are perhaps one of the most underrated sports equipment for achieving good physical shape. In addition to the usual working position, in which a conditional chest or triceps is trained, if you have imagination, you can pump anything at all. With the condition that there are bars in almost every yard among high-rise buildings and on each sports ground, you just have access to an invaluable simulator.

What muscles work on the uneven bars

Let's start with standard exercises on the uneven bars, when you stand between two pipes, take the support and lower yourself. A lot depends on the angle and amplitude of repetitions.

• For example, if you spread your elbows to the sides when doing push-ups on the uneven bars, you will help stretch the side of the pectoral muscle, which will enhance its study. In principle, the pectoral muscles are quite easy to pump in this way.
• If you press your elbows to the body, pushing up on the uneven bars, then the emphasis is on the triceps.
• When you lean back, you can hit the same triceps and lats much more.

How to practice on the uneven bars

Experimenting with grips, the load changes or accents are placed. And all this with only the same type of exercises. The usual exercises that you did on the floor will be transformed into something else if you do it on the uneven bars. For example, push-ups. Performing them on pipes, the amplitude will be much larger, which will allow you to pump the pectoral muscle very well. There is also a good exercise - a bench press from some surface, where you sit with your back against a bench, put your hands on it and only raise your body horizontally with them, while your legs just lie on the floor. On the uneven bars, obviously, the amplitude is also much larger.

Lifting the body into a seat - standard exercise on the press. On the floor, a problem often arises in the fact that during movements the lower back is rubbed and becomes uncomfortable.

However, here it is worth being careful and controlling yourself. When training, on the uneven bars you can lower the body very low. This could be useful if it did not harm the spine. Everything needs to be done right.

Well, if you have a fantasy or just a desire to know more, then you can come up with so many different strange and very effective exercises. Such gymnastics on the uneven bars will only benefit. In extreme cases, they can even be used as a horizontal bar, you just have to pull yourself up with a corner.

But there is one problem with them - the risk of damaging the joints or getting sprained. This is easily corrected by good and correct technique.

There are no particular contraindications on the uneven bars, except for those who have problems with these same joints or those who do not consciously perform approaches.

If you train with a hot head to just do, then there will be more harm.

Top 9 exercises on uneven bars

1. Standard bar press

1. Jump onto the bars.
2. Pull your elbows towards you.
3. Work to your full potential.

2. Bench press with elbows to the sides

1. Jump onto the bars.
2. Move your elbows away from you.
3. Work to your full potential.

3. Incline Bench Press

1. Jump onto the bars.
2. Tilt the body as far forward as possible, and slightly lift the pelvis and hold.

4. Shoulder Press

1. Get between the bars.
2. Jump in and push yourself up.
3. Raise your shoulders up and down.
4. Lift yourself up with your upper back.

This exercise will work well on the trapezoid, shoulders and neck. Exercise analogue.

5. Push-ups on the uneven bars lying

1. Take an emphasis lying on the uneven bars.
2. Get down as low as possible, but do not bend at the waist.

6. Incline Dips Bench Press

1. Jump onto the bars.
2. Legs, also, throw on the pipes in front of you.
3. Tilt the body back.
4. Get as low as you can.

7. Reverse Bar Press

1. Jump onto the pipes.
2. Place your hands with your fingers towards you.
3. Push up.

8. Walking with your hands on uneven bars

1. Jump onto the bars.
2. Use your hands to move to the other end.

extremely interesting and useful exercise. Works as a static and strengthens your body. You can play around and complicate it by requiring movement by jumping with your hands. You can also do push-ups after each shift. It's up to your imagination.

9. Exercise on the press

1. Jump onto the bars.
2. Raise your straight legs above the bar.
3. Move them apart so that they slightly extend beyond the bars.
4. Slowly lower your legs down.

Bars training program

Thanks to the versatility of the bars, we have a variety that will help to properly distribute the load on different muscles and lengthen your workouts. In principle, as in any other area, the training schedule on the uneven bars is approximately the same - daily or 3 to 1. The difference is that training on the uneven bars every day is strengthening, maintaining and a slight increase in overall tone. If you have a lot of free time and energy, you can do this workout on the uneven bars every day, and on some days some other one, up to the same muscles. This has a positive effect on the overall physical form and discipline.

The order of the complex of exercises on the uneven bars is as follows:

• Push-ups horizontal (15 times).
• Standard press (10 times).
• Bench press back (15 times).
• Bench press with elbows to the side (10 times).
• Shoulder press (12 times).
• Bench press forward (8 times).
• Reverse grip press (7 times).
• Walking on uneven bars with hands.

Rest between sets 70 seconds. It is advisable to perform the set twice, but it depends on your physical development. If it's difficult, then start with one. Climbing is the final exercise, which is recommended to be done at the end of a workout, not a circle. The press, which was described above, serves in order not to slow down the intensity. He is in this text just as an example. good exercise, which, although similar to , is still different. However, if you want to burn more calories, then instead of resting between circles, do this exercise.

Warm up well so as not to get injured.

For beginners in sports who are engaged on the uneven bars, you can try to perform only a standard bench press to get used to it.

For girls standard dips and abs are better, instead of deviations and grip changes.

Push-ups come first in order to more adapt the muscles to the next load, and not the joints. The most trivial but important rule is that you train for yourself, not for someone else. This means that each repetition must be of high quality. Don't sag at the pace. Breathe. No need to hold your breath while doing challenging tasks. This will destroy your body before you reach the end of the first round. AND . This technique will not only improve your performance during training, but also improve the result after it.

Conclusion

Bars are a unique projectile. With the help of them, you can pump everything that you want. Probably, only legs are impossible, but even here you can think of something. Don't limit yourself to pattern exercises. Training should not be focused on one muscle or even a group. A non-standard approach will improve you comprehensively. You will be hardy and strong and not only in those things where you train.

Exercises on uneven bars in video format

Bars training is best option in the event that a person wants to pump up triceps and chest muscles. Exercises on the crossbars are those that have to be performed with the weight of your body.

Therefore, such activities are associated with significant power loads associated with a high risk of injury.

In order not only to protect yourself from sprains and joint damage, but also to get a noticeable result of training, you need to follow the training technique on horizontal bars, crossbars and uneven bars.

What muscles does the exercise work on?

All types of push-ups on the shells, associated with working with your body weight, affect the following muscles:

• front delta;
• pectoralis major;
• triceps;
• rectus abdominis.

Conventionally, all types of push-ups can be classified depending on the type of muscles working when performing a fitness technique.

Important! If main task is pumping up the sternum, then the bars should have a wide distance between them. The maximum abduction of the shoulders from the body provides high-quality pumping of the pectoral muscles.

To pump up the triceps, you will need shells, the distance between which is small. When, in the process of performing a fitness technique, the elbows are at a minimum distance from each other, then the entire load will fall on the triceps.

The most difficult version of push-ups, in which the muscles of the sternum and back are loaded as much as possible, is push-ups on the uneven bars in the prone position.

Be sure to check out:

Gallery image with caption: Swinging on bars and horizontal bar: effective program Gallery image with caption: Gallery image with caption: Gallery image with caption:

Execution technique

The technique of push-ups on the uneven bars in the training program depends on what muscles the person intends to work out. Descriptions of the exercises are given in the table:

The exercise	Instruction	Peculiarities
Triceps	The distance between the bars should be greater than the width of the shoulders. The starting position is the vertical position of the body and straightened in elbow joints arms. The elbows are pulled back. When inhaling, you need to go down as much as possible, as far as the elasticity of the joints of the shoulders allows. In this case, the angle in the bend should be equal to right angle. When performing a fitness technique, the arms are pressed to the body as much as possible. As you exhale, you need to straighten your arms and rise up.	If a person has never worked on uneven bars before, then to ease the load at the peak, the elbow joints are unbent. Advanced athletes are advised to maintain a slight angle at the elbow joints in order to maintain a high load on the triceps.
On the chest muscles	The distance between the bars should be almost the same as the width of the shoulders. Jumping on the projectile, you need to spread your elbows to the sides. In this case, the body must be tilted at an angle of 30 degrees. On inhalation, the torso must be lowered down, while spreading the elbows to the sides. This movement should not provoke discomfort in the muscles. Stretching should be felt in the chest area. On exhalation, by contracting the pectoral muscles, it is necessary to raise the body to the starting position. At the peak point, the shoulder blades should be as close to each other as possible, and in this position it is necessary to hold out for several seconds.
For quadriceps	They take the classic starting position, but at the same time it is necessary to bend knee joints so that they form a right angle. In this case, the legs should be pulled up to the stomach as much as possible. In this position, it is necessary to perform pull-ups in the same way as the triceps exercise.	This fitness technique is more suitable for advanced athletes.

Classes on the uneven bars and horizontal bars are associated with a high risk of injury, since the load on the joints of the shoulders and pectoral muscles is provided by the own body weight of the person who is training.

The most common mistakes made when doing push-ups on the uneven bars include:

1. Incorrect grip width: this distance should always be the same as the distance between the shoulders. If the grip exceeds the width of the shoulders, then in this case the risk of damage to the ligaments increases.
2. Wrong breathing: violation of the rhythm of inhalations and exhalations makes the training ineffective. Breathing should always be done before going down. If at this stage a person takes a breath, then expanded as a result of filling the lungs with air rib cage become more susceptible to injury. But at the point of descent, you need to take a deep breath.
3. Violation of the speed of training: too fast movements, resembling jerks, make training ineffective. You need to pull yourself up slowly, trying to linger at each stage of the exercise for at least 1-2 seconds, trying to feel the maximum tension in the muscles that are involved in the loads.
4. Ignoring the warm-up: work with your own body weight always requires intense contractions of the muscles of the back and shoulder girdle. Therefore, before the main workout, a warm-up workout is a must. These are easy exercises that involve the arms and shoulder girdle.

Often, beginners who want to get pumped up triceps and pectoral muscles as soon as possible intend to do push-ups on the bars in the very first workout, complicating the exercises by tying up weights. This is a gross mistake, because for an untrained body, a difficult workout can lead to injuries to the ligaments and joints. upper limbs.

To start working productively in the very first lesson on the uneven bars, beginners need to consider the following recommendations:

1. You should not immediately engage in full bars. To prepare for work with your own body weight, the gravitron will help - a simulator equipped with a pillow to support the knees. This approach will facilitate the implementation of a fitness technique.
2. At the first stages of training, push-ups are recommended to be done with incomplete amplitude, without lowering the body to the lowest possible point.
3. You can enlist the support of an assistant or instructor who, during the process of push-ups from the uneven bars, will support the legs of the training beginner.

Before proceeding to full training on uneven bars, you need at least a few weeks to train the muscles of the sternum and shoulders with the following exercises:

• plank classic;
• army push-ups;
• dumbbell bench press in the prone position.

Trained muscles will allow you to do push-ups with minimal risk of injury.

Training program to increase the number of movements from scratch

In order to gradually increase the number of push-ups for a person who has never worked out on shells, you need to start exercising smoothly.

The beginner program looks like this:

1. Within a month, twice a week, you need to devote 30 minutes to push-ups from the floor.
2. After preparing the muscles with push-ups from the floor, you need to set yourself the goal of doing 50 push-ups on the uneven bars in one workout. The number of approaches can be any. However, with each workout, their number must be reduced. You should try to do 7 push-ups in 2 sets and 6 push-ups in 6 sets. Rest intervals of 1 minute are required between sets.

Benefits of working with weight

Suspension of weights such as metal chains, pancakes from barbells and weights to the legs allows you to increase the load on the muscles of the sternum and arms. Weight gain due to sports equipment increases the effectiveness of classes at the same time as increasing the risk of injury.

To avoid damage to the joints and ligaments, it is necessary to start exercising with minimal weights. A beginner should try to train with a projectile whose weight does not exceed 5 kg. Gradually, this indicator needs to be increased, focusing on your own feelings.

Useful video

Main conclusions

1. Push-ups on the uneven bars are useful for strengthening the muscles of the upper limbs and chest. But these fitness techniques are associated with a high risk of injury, so you need to train correctly.
2. To train triceps, you need to practice on the uneven bars, the distance between which is slightly wider than the distance between the shoulders. If it is necessary to work out the sternum, then the distance between the bars should be the same as between the shoulders.
3. If a person does not have experience in doing push-ups with their own weight, then it is recommended that they start classes with regular push-ups from the floor.
4. Advanced athletes can complicate push-ups with various weighting agents that increase the load when working with body weight.