I decided to write about triceps, however, while I was thinking over the plan of the article and choosing exercises, I came to the conclusion that such a movement as push-ups on the uneven bars should be considered separately, since they can be performed in different techniques and load them – somewhat different muscles. Moreover, they often ask me – “how is it?” When I write – “bars in the chest style” or the like. Now at least there will be where to poke them!

I believe that for many, this article will not reveal anything new, but it certainly will not be superfluous. Most of you know that dips can be done for both triceps and chest. No brainer that since the target muscles are different, then the technique will be different. Here we will understand – what is the difference.

If we completely simplify the essence of each of the two techniques, it turns out that with the chest style of execution, our main task is to bring the shoulder (from the delta to the elbow) to the chest, and in the triceps style – extension of the elbow. Accordingly, our technique must ensure the most effective fulfillment of these conditions.

Let’s start the analysis of the technique with the same essence – movements in the hands. In the chest style, we need to bring the shoulder to the chest, to the body, and in order to do this, we first need to have the shoulder …. Surprise – take away! Therefore, when lowering the body, we take the elbows to the sides as much as possible, the angle relative to the body will even be a little more than 45 degrees. In this way, we will achieve stretching of the pectorals and you will be able to contract them well, thereby raising your body.

In the triceps style, our elbows are directed back and pressed to the body. The shoulder relative to the body with this performance almost does not move and, accordingly, the work of the chest is minimal, the maximum work will be done by the triceps, extending the elbow.

Next, let’s look at the slope of the body.

In the chest style of execution, it is advisable for us, for better inclusion of the chest, to tilt the body forward.
When, shaking the triceps, we keep the body vertical in order to minimize the inclusion of the chest in the work.
The next item is grip width.

With triceps, everything is simple, the grip width is chosen just comfortable for you, which will allow you to keep your elbows pressed to the body. Overall, it’s about shoulder width apart.

But with the chest, everything is a little more complicated. Here we select the grip width so that at the lower point of the amplitude, the forearm is approximately perpendicular to the floor. That is, the hand will be located under the elbow, this will reduce triceps load. Not all bars are wide enough for this, in which case, just grab as wide as possible.
Now about the amplitude. At the top point, of course, we don’t fully insert our elbows, but the bottom point is more interesting. The easiest and safest option would be not to fall below the parallel of the shoulder with the floor. If the mobility of your shoulder joint allows, then you can go lower, but the simplest and most working option will be – to the parallel. Naturally, during the exercise, you should not feel any discomfort in the joints.

And of course, no fucking swaying and squirming like a snake during the exercise. The body moves in one plane.

And so, let’s sum up.

The technique for the chest is to tilt the body forward, the grip is wide, so that at the bottom point the forearm is approximately perpendicular to the floor. Elbows diverge to the sides.

Technique for triceps – the body remains vertical, the grip is shoulder width apart, the elbows remain pressed to the body.

In the near future, I will give birth to an article about triceps, but for now, here’s this little snack for you!