Push-ups on the uneven bars in terms of performance can be attributed to the basic exercises in bodybuilding and powerlifting, the effectiveness of this exercise can be compared with the bench press, it also works out the pectoral, deltoid muscles and triceps just as well.

Another important feature, push-ups on the uneven bars with weight will increase your results in the bench press, moreover, you will see with your own eyes the transformation of your body by increasing the deltoid muscle and straightening the back. Push-ups on the uneven bars with weights have a positive effect on all types of bench presses. But it is worth considering that the level of load on them will depend on the position of the hands.

How to do push-ups on the uneven bars
After warming up, we take the position of hanging on the uneven bars with straight arms.
It is recommended to start the movement from the top point, which gives the necessary training to the muscles. Grip is standard with palms facing you. After taking a deep breath, slowly bend your elbows to the depth of a full stretch, if it’s hard, it’s better to gradually increase the depth, resisting attraction, although the deeper, the more the pectoral muscles turn on, you can’t fall sharply, no matter what damage the pectoral muscles.
From the bottom point you go up, at the most difficult point we exhale, this will help you get out of it.
Change the technique, shifting the load from the pectoral muscles to the triceps, you can also play with a pause, a pause of 2 seconds is more of a strength option, for the development of speed-strength endurance.
Chest push-ups on the uneven bars:
A well-developed muscular chest has long been a symbol of courage and heroism, which is why bodybuilding pays great attention to these muscles.

Chest push-ups on the uneven bars, in the position of hanging on the uneven bars, hold on to straight arms, legs bent at the knees, After inhaling, bending your arms at the elbows, lean forward. Get down, press your chin to your chest. It is advisable to go as low as possible until the chest muscles are fully stretched. After you feel a stretch in the muscles of the chest, we try to squeeze it out with the chest, looking up will help you rise, bend a little in the lower back so that you can take your legs back, which will further increase the emphasis on the chest.
Triceps push-ups:
The technique of push-ups on the uneven bars for triceps differs from chest push-ups only in that during movements you should not lean forward, the torso should be perpendicular to the floor, that’s all difference.
Push-ups on bars with weights
Push-ups on bars with weights является мощным стимулирующим упражнением для увеличения силы и роста мышечной ткани. You can start using weights after you achieve the maximum amplitude in the exercise. The optimal number of repetitions is 7-10 repetitions, then you can add weight. You should push yourself to failure. When performing the exercise, you need to be careful with a sharp exit from the bottom point, when using weights. You can do this only after several months of training with additional weight. Very quickly, you will begin to progress, and it will no longer be a problem for you to throw a couple of extra pounds on your belt.

Experienced athletes take note
negative movement. From the position at the top point (hanging), we slowly lower ourselves to the bottom, until the full stretch (10-12 seconds in this position). Then, due to the legs or an assistant, we return to the starting position, repeat several times.

Forced repetitions. If you are already lifting weights, this option is for you. Ask a partner to help you finish off the last 1-2 more reps. The participation of a partner should be minimal, literally two fingers, helps you complete the last repetitions, you can perform no more than 1-3 approaches. Forced repetitions increase growth hormone secretion by 300%.

Partial repetitions. The principle is that it is required to perform the exercise only halfway, that is, not completely lowered – not fully raised.