Is it possible to improve your fitness with only body weight exercises? The answer is yes, of course you can! Being engaged on the uneven bars, you can pump up your arms and torso.

In the modern rhythm of life, many people sometimes do not have enough time to visit the gym; and, twisted by stereotypes that a pumped-up body can only be obtained by working with weights, they give up. But in any case, the main thing is desire. And today we will talk about the fact that by purchasing at home such a simple simulator as bars, you can improve your figure in an adequate time.

The uniqueness of the bars is not only their convenient and practical application, because you do not need to spend money on going to the gym, time on the road to the fitness center, and without leaving your home, you can build the body of your dreams. And also the fact that many muscles (almost the entire upper body) are pumped only thanks to such a simulator as bars. Think for yourself, you will save your precious time and finances.

It seems to many that there is nothing complicated in classes on the uneven bars, they say – just jump in and do push-ups. However, everything is not as simple as it seems at first glance. This should take into account the execution technique, the warm-up process, variations of exercises, and so on. And in order to achieve the best results and please yourself with the achievements, let’s break it down point by point.

Always remember the golden rules before training!

1. Warm up
Always warm up before starting any physical activity. This will improve your results and protect you from injury. After all, muscles need to be warmed up before training, as well as warming up increases the elasticity of joints and ligaments, adjusts the vestibular apparatus and improves coordination of movements. Start the complex with low-intensity exercises, bringing the load to the level of the subsequent training without feeling overtired.

2. “Slower ride – you will continue”
The pace of exercise has long been the object of serious research, and we can safely say that the optimal pace for building the body will be a pace with equal time of the positive and negative phases. The phase when the muscle makes its contraction, decreasing in length, is called positive, and the phase when the muscle is stretched and at the same time increasing in length is called negative.

One of the factors accompanying the growth of muscle mass and strength, is the delay at the peak of tension (i.e., for example, when you do push-ups on the uneven bars and in the position of greatest tension try to linger for a couple of seconds).

Increasing the exercise time allows you to reach the tension of a larger number of muscle fibers, under this pressure they tear, which leads to the release of anabolic hormones. These two factors will soon lead to the long-awaited increase in muscle mass.

Scott Medelson Scott H. Mendelson
3. Variety
Thanks to such an uncomplicated simulator as bars, your workouts will please you with the fact that they are not monotonous and will not turn your workout into a routine.

Don’t be afraid to vary your training process. Another important fact is that muscles tend to get used to any exercise over time. This is called muscle adaptation to certain types of loads.

This has its pros and cons. For example, in sports such as boxing, wrestling or other contact sports, similar muscle adaptation brings only positive results. Multiple strikes, as well as throws, are practiced to automatism, which, of course, helps to win competitions. The disadvantages of muscle adaptation are that over time, the effectiveness of exercises decreases, and the achieved growth rates of muscle tissue show zero and even negative dynamics.

4. Breath
Breathing technique for push-ups on the uneven bars:

– take emphasis on straightened arms;
– start to lower and inhale in parallel, it is desirable that the exhalation lasts to the lowest point;
– having reached the lower point of the amplitude, start a smooth rise, exhaling in parallel;
– do repetitions smoothly, without jerking.

5. Safety rules
Try to maintain a vertical position of the hands, the recommended grip is shoulder-width apart. If the elbows are pressed to the torso, then the load goes more to the shoulders and triceps. If you spread your elbows to the sides, then the load goes more on the pectoral muscles. Also, in order to put more load on the chest, you can bend your legs a little and lean forward.

6. Pros of push-ups on the uneven bars
Effective training of muscle groups of the entire upper body. When push-ups on the uneven bars, the pectoral muscle is involved in the work, which is overlooked with bench presses and regular push-ups from the floor. Triceps play a major role in arm extension. All bundles deltoid muscles are also loaded. Thus, we can say that the bars develop almost the entire shoulder girdle completely.

You can use different muscles depending on the position and rotation of the hands. Varying the position of the body allows you to shift the load on other muscles. By tilting the body forward, you work more on the pectoral muscle, and for example, the vertical position involves more triceps.

Working out certain muscle groups on the uneven bars
Target chest muscles. To emphasize the load on the pectoral muscles – You need to change the technique so that the shoulders come together. To do this, you spread your elbows a little to the sides and tilt your body forward. Here, the chest is worked out to the maximum, namely its lower part. This allows you to increase the range of motion and its efficiency. Provoking injury can be done by training on too wide bars. Do not forget that the best option for the distance between the crossbars is slightly wider than your shoulders.

Technique of push-ups from the bars with an emphasis on the chest
1. Take the starting position on the uneven bars, slightly turn your elbows to the sides and tilt the body forward by 20-30 degrees.
2. Inhaling, lower the body down, spreading your elbows to the sides within the anatomical comfort. At the bottom point, you will feel the stretching of the bottom of the pectoral muscles. Keep your elbows at a 90 degree angle.
3. Exhaling, contracting the pectoral muscles as much as possible, rise to the starting position. At the top point, bring your chest even tighter and linger for a couple of seconds.
As in the case of triceps, when training the chest for mass, perform 10-15 reps in 2-3 sets.

Triceps Push Up Technique
1. In essence, this is a classic version of push-ups from the uneven bars. It is desirable to keep the distance between the bars slightly wider than the shoulders. The palms in the grip are directed towards the body. In the initial position (upper point), place your body vertically, hold on to straightened arms, elbows pointing back.
2. Inhaling, lower yourself as far as the flexibility of your shoulder joints allows. During movement, the elbows are turned back and pressed to the torso.
3. Exhaling, rise up. If the exercise is difficult for you, straighten your elbows at the highest point (transfer the load to the joints). This will give the triceps a short break. If you are an experienced athlete, leave a slight angle at the elbows, so as not to remove the load from the target muscles.

Push-ups technique with an emphasis on the shoulders
The target muscles are the bundles of the deltoid muscle (anterior, middle and posterior). Let’s call it “walking”. Stand on straight arms and move a centimeter on your hands, alternating them to the end of the bars. Then turn around and continue. One pass counts as one repetition.

Emphasis on strength and mass
Adding weights is only possible for people who have perfectly mastered the basic push-up techniques. Moreover, for a beginner or unprepared person, weight training can lead to injury. Of course, the use of an additional load brings benefits and increases the results obtained, but again, only after mastering simple techniques.

Classes for beginners should begin with the basics, gradually improving, becoming more complex and increasing. Professional athletes, even knowing the basics, do not immediately begin to use weights. They are used to prevent “stagnation”. In this case, the weight of the load is added gradually. As weighting agents, backpacks, waist belts and chains with weights attached to them are usually used.

Push-ups on the bars can be performed in all sorts of positions and combinations, depending on your convenience and the muscle group that you are developing.
Remember that proper technique is the key to safe and effective results. This includes everything from the correct breathing and clothing of the athlete to the type of grip and body position. Be healthy and improve yourself!