One of the main elements in horizontal bar training

Get between the bars. Place your hands on each of them, jump up and climb onto the bars – this will be the starting position.

Having climbed into the starting position, slowly begin to lower your body, bending your elbows. Lower yourself until a 90-degree angle forms between your wrist and forearm. When lowering the body, you need to do

Raise your torso by doing the opposite movement until you return to the starting position.

Do as many contractions as you need.

It is necessary to perform push-ups on the uneven bars without swinging, to make micro-pauses between contractions.

You can vary the load between the chest and triceps as follows.

Push-ups on the uneven bars with an emphasis on triceps

To do this, you should choose bars with a narrower distance between them, this allows you to position your hands for better work of the triceps.

We try to press our hands in the elbows to the ribs. We straighten the torso, and keep it strictly vertical.

These actions will ensure the best position for the work of all three heads of the triceps.

Push-ups on the uneven bars with an emphasis on the chest

When performing this exercise, you must first set the body in the correct position. You should press your chin to your chest, bend your legs slightly at the knees, and when lowering, bring your knees closer to your stomach (so that an angle of 90 degrees is formed between your stomach and legs). At the same time, during contractions, the elbows should not be pressed against the body, but on the contrary, try to spread or “bulge” them in different directions.

1. Improper breathing – as always, leads to rapid fatigue and dizziness

2. The fast pace of the exercise makes it difficult to focus on observing the correct technique and fully stretching the muscles. To cope with this problem, you can make second pauses at the top and bottom points of doing push-ups on the uneven bars.

3. Incomplete stretching of the muscles – lowering your body not to the end, you do not allow the triceps to stretch. This significantly reduces the effectiveness of the exercise.

Many argue about whether it is worth it to completely unbend your elbows when you bring the body to its original position.

I am not a supporter of full extension of the elbows. On the one hand, this gives maximum work to the muscles, on the other hand, it has a bad effect on the elbow joint. If at the beginning it is not noticeable, with age it will still make itself felt. Here everyone chooses for himself.

Triceps, pectoral, anterior delta, ulna
How to do push-ups on the uneven bars
Just going to the gym is not enough. You also need to clearly understand what to do there, which simulators are used to train which muscles and what are the nuances of the technique. We consider all this in our articles devoted to this or that exercise. This time we will do a short review article on the uneven bars, where we will look at various options for exercises with this projectile.

Its beauty is that it is available not only in the gym, but also on the street, and if desired, you can install it at home. Therefore, push-ups on the uneven bars are one of the most accessible exercises for us. Let’s start with the classics.

Classic push-ups on the uneven bars

This is one of the basic exercises that actively involves the triceps, the anterior bundle of the deltoid muscles and partially involves the pectoral muscles and biceps. In all programs, this option is considered as a basic triceps exercise and it looks something like this.

In order for it not to turn into a chest exercise (we will talk about this option later), it is important to maintain a perpendicular angle to the floor, not spread your arms to the sides, but keep them closer to the body, do not lean forward.

As with all exercises on the uneven bars, the negative part of the exercise is very important for pumping up mass. This is the part where you go down. And if your rise up should be explosive, then the lowering down should be slow, controlled and deep.

You can complicate the exercise by simultaneously loading the press. To do this, raise your legs so that a right angle is formed and hold it while pushing up. This is quite difficult and only trained athletes can perform such exercises.

Push-ups on bars with weights

This is an advanced version of the previous exercise. It is used by those for whom the weight of their own body is no longer enough. Or there is a specific goal to increase muscle strength (and not just their volume). You just need something to secure the weight. Usually this is either a chain or a special belt with a chain, and on the street you can use a rope or cloth.

You need to hang the weight so that it does not dangle and does not hit your legs. Some athletes forgo push-ups in favor of more weight and leave only the negative phase of the exercise. Those. they climb onto the bars with the help of supports, and with weight they only do lowering on their hands.

Push-ups on the uneven bars with an emphasis on the chest

Essentially the same push-ups, but with a shifted forward tilt. This allows you to move the accentuated load from the triceps to the chest. It can also be done with or without weights. To understand the difference below is a video for you.

Pull-ups on bars

This variation is aimed at training the back. It can also be performed on the handrail, if you take the crossbars in parallel. This allows you to remove the load from the forearm and load not only the latissimus dorsi, as with classic pull-ups, but also make the muscles “deep in the back” work, those that are closer to the spine (round, straight, rhomboid back muscles).

We swing the press on the uneven bars

In addition to the “corner” already described at the beginning, bars can also be used for twisting. If the location of the crossbars allows, then you can hook your feet on one of them and sit on the other. Further, everything is according to the standards of ordinary twists.
In general, there are a lot of variations in the load of muscles on the uneven bars and it all depends on your imagination. It’s enough to see what the guys are doing on the playgrounds

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Push-ups on the uneven bars: errors during execution
At first glance, it may seem that there is simply nowhere to make mistakes in push-ups on the uneven bars. However, in practice, only a few perform the exercise technically correctly.

Remember the most common (back position, elbows and inertia) mistakes when pushing up on the uneven bars, and try to avoid them.

Did you feel like a push-up guru on the uneven bars? Try the same with weights bodybuilding.afly.ru

In addition to the standard set, more specific errors also occur. These can be referred to.

No. 1. Wrong grip
Читай также:How to do push-ups on the uneven bars: 7 главных советов

Very wide grip. That is, one in which the hands are in pronation. For most people, a medium grip at shoulder width will work best.

No. 2. Incorrect breathing technique
Inhale before lowering down, otherwise there is a high risk of injury to the chest (during push-ups with an emphasis on the chest). Keep your chest full during the descent and at the beginning of the ascent.

Number 3. High execution speed
See also: Why do you still not look like a bodybuilder?

For the most part, the exercise should be done slowly and controlled, rather than throwing your body up and down. Each descent and ascent should take at least 2 seconds. The delay at the bottom of the amplitude should also be present. Never relax at the bottom, keep the tension.

No. 4. Bad workout
It affects the quality of the exercise and is the cause of injury. Therefore, conduct a thorough warm-up of the muscles of the upper shoulder girdle. You can start with stretching, then move on to push-ups from the floor and partial (half amplitude) flexion / extension on the uneven bars.

Start your workout with a warm-up and push-ups vsevsporte.net

No. 5. Working with a lot of weight
Many are tearing right off the bat and from the first workouts they begin to make themselves heavier with additional weight. Avoid this, for you will still have time to do it.

In conclusion, here are some practical tips that you need to remember, like our Father! . So here they are:

-when working on the mass, it is necessary to descend slowly by 3 counts, and rise up – quickly and explosively (when working on strength, on the contrary);

– an increase in your own weight (in the form of pancakes on your belt) must be carried out only after you can calmly complete 3 sets of 15 repetitions;

Triceps training is best combined with muscle groups such as the chest or shoulders;

-2-3 exercises (no more than 30-35 minutes of training time in total) for triceps is enough for its effective pumping;

– full extension of the elbows and a pause at the top point – allows you to feel the maximum contraction of the triceps muscle of the shoulder;

– controlled slow lowering down allows more stretch (like a thread) of the fibers, which ultimately increases microtrauma in the muscle and allows them to grow.