If the exercise is given relatively easily, you can add loads and do push-ups with dumbbells sandwiched between the thighs. Also for this and a number of other exercises there is a special belt (with a chain), putting on which you can hang one or more pancakes on the chain.
Push-ups on the uneven bars is one of the basic strength exercises that perfectly develops several muscle groups at once: chest, triceps, abs, deltas and shoulders. And as in any other exercise, you need to do it “all the way” for the most effective muscle growth. And to increase the number of push-ups do not need to do them too oftenbut give the muscles time to recover.
The scheme of push-ups on the uneven bars that I proposed and the variations of the exercises were not invented by me, and there is no doubt whether it will help you or not. One has only to try, not being afraid to experience it for yourself, and then everything will magically work at the end of your workouts! Good luck to you and be strong always and in everything!
So our story has come to an end about how to properly pull up, push-ups and do exercises on the uneven bars. In fact, there is nothing complicated in this, you just need a little knowledge and a great desire to train. The main thing to remember is that you don’t do sports for a week or a month, or a year, you need to do sports all your life. Be healthy and strong. Good luck.
Push-ups on the uneven bars is one of the easiest and most effective exercises that you can do in the street. Performing this exercise, you can develop triceps, muscles of the shoulders and chest. With any exercise on the uneven bars, there is an intensive growth of the entire shoulder girdle, as a result, they get a beautiful body, good health, endurance and strength.
Bars are a universal projectile, on which you can pump almost all muscle groups, there would only be a desire and the necessary technique. We present you a list of popular exercises that are sorted by difficulty, in ascending order.
Remember, only professionals, or people who have perfectly mastered the previous techniques – push-ups and breathing, can practice on bars with weights. Moreover, for a beginner or an unprepared person, weight training can be detrimental to health. Of course, the use of an additional load is beneficial and increases the success of the result, but again – only after mastering the main techniques.
Like any sport, dips must be performed in accordance with certain techniques. Otherwise, they will not only not bring the desired results, but are also quite capable of harming your health. This applies to breathing, excessive stress on the heart, etc. Therefore, first be prepared to study the theoretical basis of the exercise and only then proceed to practice.
The growth of mass (volume) of muscles significantly contributes to the increase in time and effort at the stage of the negative phase. That is, the decline should take longer than the rise (3: 1), and the muscles should be maximally tense when lowering, and not when spinning. For mass growth, you should not increase the number of sets and repetitions, the breaks between them should be longer than 3 minutes, plus a good full of energy, protein and vitamin nutrition, moderate rest.
Remember that there are no wrong or dangerous exercises, they are performed incorrectly. This implies everything – from proper breathing (during the push-up, the chest should be filled with air, thereby facilitating the work of the back muscles) and the athlete’s clothing to the type of grip and body position during execution (it is undesirable to squirm with the whole body during the push-up).
Before you start doing push-ups on the uneven bars, you need to warm up for 10-15 minutes. Then, stand in front of the bars. The width of the sports equipment should be slightly larger than the width of your shoulders. If the distance is large, then the likelihood of injury to the muscles of the shoulder girdle increases. For beginners who have just started exercising, it is recommended to do push-ups without additional load, and start weight-bearing exercises only after you get used to your own weight. To create an additional load, use a special belt.
To achieve a greater effect, you need to go to the gym. There you will be given equipment that enhances the effect of your exercises on the body. Professionals will help you choose the type of load that is right for you, and, at your discretion, increase the pace and speed of push-ups in the future.
Push-ups on the uneven bars are in the nature of a general strengthening exercise for the entire upper body. The path to progress in heavy regimens and the development of the chest lies through the strengthening of the muscles of the shoulder girdle. Stagnation often occurs is a consequence of the weakness of a separate group or pair of muscle groups, as well as the lack of synchronism in the inclusion of all these muscles in the work. It is possible to develop maximum strength not so much due to the absolute strength of individual muscles, but from the coordinated strength work of all muscle groups in a complex manner.
When doing push-ups on the bars with weights, try to lower yourself slowly and rise to the starting position without jerking. Pay special attention to the fall at the bottom point, so this is the most dangerous part of the amplitude. Smooth movement is safe movement.
When working in chest style, you should go as low as possible, thereby stretching December to the limit. But don’t try to do it on your first workout. Get down to a comfortable position and sensations in your body, otherwise you will be injured. Partial reps, where the shoulders don’t drop to or below the elbows, don’t effectively engage December. Partial repetitions produce partial results.
The triceps get a huge load in this exercise. To cut all three of its heads (long, medial, lateral), it is enough to straighten the elbow in the joint, which happens during the spin. Your task when developing triceps is to try to minimize the load on all muscles, except for triceps.
Performing push-ups on the rings is best left to professional gymnasts – unprepared trainees are not recommended at all. Properly performed push-ups on the uneven bars will be more effective.
Dips are more effective than regular push-ups because they allow you to use additional load in the form of various weights attached to your belt – with regular push-ups this is not at all easy.
Speaking about the mechanics of the exercise, it is important to remember that when doing push-ups on the uneven bars, the body weight is concentrated not in one point, but in two – that is why the body does not take a strictly vertical position, but is at a slight angle.
Push-ups on the uneven bars – the most important exercise for working out the pectoral muscles. The advantages of the exercise are the complex involvement in the work of all the muscles of the body, as well as the ability to use additional weight for weighting.
Don’t try to do “rebound” push-ups (or “pre-stretch” as it is sometimes euphemistically called) at the bottom, avoid doing reps at fast manner. You need to go down slowly and immediately push up under complete control. Never relax and pause at the bottom.
Find a position that will provide the strongest, most comfortable and natural movement. For the sake of joint safety and maximum overall muscle growth, distribute the load over all the muscles involved in the movement. Do not try to focus the load on only one muscle group.
I repeat, before you start doing the exercise, you need to warm up your muscles and stretch your joints. The width of the span of the bars should be slightly greater than the width of the shoulders. Muscles must be warmed up to avoid the risk of injury.
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 load. To understand the difference below is a video for you.
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 during the spin. This is quite difficult and only trained athletes can perform such exercises.