The right uneven bars program successfully replaces heavy strength training, such as bench press, incline press, and others, and does not require any special equipment, because such elementary sports equipment as a horizontal bar and bars can be found in any yard.

Bars can be easily placed even at home, in the smallest apartment, since they take up almost no space. It is quite understandable that many people simply do not have time to visit the gym and exercise on weight machines.

However, a free hour and a half once every two days for the exercises provided for by the training program on the uneven bars, everyone probably has in stock. The main thing is not to be lazy, to be persistent, and the result, beautiful muscles pumped up on the uneven bars, will not keep you waiting.

So, what muscles work on the uneven bars? Training on the uneven bars in one way or another involves most of the muscles of the back, chest, shoulder girdle, develops the arms, but the maximum load, which provides beautiful relief muscles, falls during training on the uneven bars on the triceps, deltoid muscles of the shoulder girdle, latissimus dorsi and round chest muscles.

Pumped up triceps is an indispensable condition for the formation of a beautiful relief of the arms, which many athletes who train mainly biceps forget about, and developed deltoid muscles are the pride of any bodybuilder, since it is quite difficult to pump them up on weight machines. Training on the uneven bars will help you strengthen the deltas without much difficulty.
With the help of a training program on the uneven bars, especially if, having mastered the basic push-ups, gradually move on to weight training, you can quickly notice which muscles swing on the uneven bars, how your body changes. The shoulders visually increase, the pectoral muscles become more prominent, the back becomes straighter. What's more, once you've mastered the uneven bars program, most strength exercises like bench presses and barbell rows will come easily to you on the first try.

How to swing on the uneven bars? Before you try to pump up on the uneven bars, you need to warm up the muscles well. Do not neglect stretching exercises, which minimize the risk of injury during the set. The optimal distance between the bars is a little more than the width of the shoulders. That is what provides most comfortable grip.

There is a common belief that by changing the grip during push-ups on the uneven bars, you can intensively work on certain muscles at a certain angle. In fact, a grip that is too wide or too narrow only makes the exercise more difficult and increases the risk of injury. The result is completely similar to using the optimal average grip, because when tensing, the muscle stretches or contracts along its entire length, so there simply cannot be special exercises to train its upper or lower part.

The training program prescribes regular classes every other day, for an hour and a half. For beginners, it is useful to do no more than four or five visits in one session. The number of repetitions in each should be from eight to fifteen. Later, to increase the load, you can do as many repetitions in one set as you have enough strength.

Before each new entry, it is recommended to rest for two minutes. After a person is able to effortlessly do up to fifteen push-ups, according to the training program on the uneven bars, it is recommended to start weight training. For example, you can use a special athletic belt or put a heavy backpack on your shoulders.

Standing in front of the bars, take a support position on straight arms, and then slowly lower yourself down until your hands are approximately at the level of your armpits.

The elbows should be turned strictly to the sides, and the hands should be turned inward. Remember that tension in the muscles must be maintained both during the positive phase (lifting) and the negative phase (lowering).

Firstly, the negative phase is no less important for the formation of triceps and other muscles, and secondly, by relaxing the muscles while lowering the body down, you risk damaging the pectoral muscle at the point of its attachment to the humerus or elbow joint.

Experienced bodybuilders who know how to swing on weighted bars advise you to keep your legs bent at right angles when doing push-ups and lower yourself onto a special stand, the height of which should depend on your individual parameters.
Push-ups on standard bars. This exercise will allow you to pump up the pectoral muscles on the uneven bars. When doing it, you need to make sure that the legs are raised to the body and bent at the knees, the back is slightly arched, and the elbows are spread apart.

push up on the uneven bars it perfectly develops the lower part of the chest, while exerting an indirect effect on the triceps and bundles of the rear deltoid muscles.

Very important for those who decide to fully use the strength advantages that sports bars give, push-ups on wide bars. push up на широких брусьях должно выполняться за счет больших грудных мышц.

When doing it, make sure that the elbows are as far apart as possible, the legs are pulled to the body and bent at the knees, and the back is slightly rounded. This exercise perfectly develops the upper and lower bundle of the pectoral muscle. In this case, an indirect effect is on the rear deltas and triceps.

For those who are thinking about how to pump up muscles on the uneven bars, it is useful to remember a few basic technical recommendations. You shouldn't push fast. The movement up and down during push-ups should be performed equally slowly and rhythmically.

Do not pause at the end of the negative phase and give yourself the opportunity to relax a little - this can lead to injury. A short pause can be made at the top point with arms straightened on the uneven bars. The elbows should be kept in the same plane as the wrists.

The legs should be kept motionless, and in no case should they be swayed, as if helping oneself in pulling up. Before going down, it is recommended to inhale, and at the moment of ascent - exhale. The chest should protrude forward as much as possible, and the shoulders should be laid back. And most importantly, when performing exercises on the uneven bars, as with other power loads, in no case should you slouch, because an indirect back and power sports are incompatible.

Work on yourself regularly, and with the help of such simple sports equipment as parallel bars, you can pump up muscles no worse than exercising in the gym with a barbell and special simulators. The optimal load is already provided by the exerciser's own weight.

Parallels and a person's own weight are all the sports equipment needed to create amazing muscles of the pectoral muscles, triceps and auxiliary muscles of the shoulder girdle. Well, your wish, of course!

Truly, this is an ideal sports tandem, functioning harmoniously and in concert - push-ups on the bars, as they were the most effective way to pump up the pectoral muscles and triceps, have remained so. However, you can personally adjust the degree of load: just change the position of the hands.

What muscles are under load during push-ups on the uneven bars?

Large pectoral muscle. It is a large, thick, fan-shaped muscle throughout the upper chest and forms the anterior stack of the axilla. The pectoral muscle drives the humerus, rotates it inward at the shoulder joint, returns the arm down after it is pulled back behind the back - which, in fact, happens at the moment of push-ups on the uneven bars.

Triceps is a triceps extensor muscle of the back group of the shoulder. It occupies the entire back side of the shoulder and consists of three heads (long, lateral and medial).

push up на брусьях задействует механизмы мышечной координации на все 100 %. The main load, as a rule, falls on the triceps, so within a short time of regular exercise, you can notice favorable changes in your figure.

Firstly, the shoulders will visually expand due to a significant increase in deltas. Secondly, the contours of the pectoral muscles will become more visible. Thirdly, an excellent posture of a real bodybuilder will be formed, beautiful and spectacular.

By the way, weighted bar dips are a great pre-exercise for further pressing sessions, including the bench press. Including in the complex of sports exercises first exercises on the uneven bars, and then bench presses, you increase the effectiveness of each type at times.

Rules for performing exercises on sports bars.

The width of the bars should be slightly larger than the width of the shoulders. Do not allow a big difference between these distances - otherwise there is a risk of injury to some muscles of the articular bag of the shoulder girdle.

Start doing push-ups without weights. Only by getting used to your own weight, you can increase the load.

Starting position - emphasis on the bars on straight arms. The lower position in this case is more traumatic.

Leaning your torso forward, you should lower between the bars slowly, resisting gravity on the way down, to avoid damage to the pectoral muscle. Lower yourself all the way until your hands are at armpit level - this is the only way you activate the triceps and pectoral muscle. And do not include weights until you can confidently lower and rise to the end.

The pause in the lower position should not exceed two seconds. rising up keep the body tilted forward