Good day, kachata! Today we’ll talk about push-ups on the uneven bars, as for me, it’s a very good exercise. Today we will consider with you the technique, the pros of doing it and, of course, the mistakes.

Push-ups are a physiologically correct exercise and are ideal for muscle response.

Push-ups on the uneven bars – pluses:

Since push-ups are a basic movement, it helps to develop not only the pectoral muscles.
Using different angles of the body, we can switch the load on the chest or on the triceps.
Execution technique.

It looks easy enough to do push-ups, just move forward and down, but in reality there are a few nuances.
Step 1

We take the starting position on the uneven bars, rely on fully extended arms, the grip width is slightly wider than the deltas or at their level. The palms are directed towards the body. Next, slightly tilt the chest forward, only the chest! The next step, taking a breath, we begin to go down only by bending the elbow, to an angle of 90◦ in the elbow joint, it does not go lower, our elbow joint begins to be loaded with a negative load, which can lead to injury.

Step 2

After we have reached the right angle in the elbow joint, we slowly begin to move upward as we exhale, do not forget that our chest is tilted forward. We do not straighten our arms to the end, so as not to transfer the load to the triceps. I forgot to remind you that our legs are in a crossed state and they are a continuation of the body, you should not press them and shift the center of gravity.

As a result, we perform 4 sets of 12-15 such repetitions in each.

Push-up mistakes.
Wrong grip width. There are simulators on which we have the freedom to choose a grip, so it’s better to choose it with high quality there. You should not take it too narrowly, the triceps will be loaded, but a grip that is too wide will prevent you from doing the exercise.

Incorrect body tilt. In this exercise, tilting the chest is slightly, do not bend with the letter G.

Wrong breathing. Do not forget to breathe correctly, the number of repetitions that you can do depends on breathing. Although you may not believe me, it is true. When we move down we inhale, when we move up we exhale.

Additional burdens. Do not immediately rush for extra weight, learn to do it right with your own, slowly and clearly.

Elbows. Do not forget that the angle at the elbow in the lower position is 90◦, and you should not spread your elbows to the sides, so you make it easier for yourself to take into account and expose yourself to injury.