I am glad to welcome, dear kachata and fitonyashechki!

Well, we got to my most unloved exercise called push-ups on the uneven bars. And I have it in disgrace because it is extremely effective and at the same time stressful in terms of progress and advancement. That’s about it, namely about the execution technique, advantages and various mistakes, we will talk in the course of the current note.
As always, I ask everyone to take their seats according to the purchased tickets, we are starting.

Push-up exercise on uneven bars: what, why and why?
I have repeatedly spoken about the replacement of many formulaic, classic exercises (for example, the bench press) with their more exotic counterparts (dumbbell wiring). This mainly happens for several reasons: anatomical features of a person (pathologies), non-standard leverage (due to the length of the limbs), a weak sense of the target muscle group, and similar uniqueness. So, in this regard, many have to adjust their training program and include in it only those movements that are most comfortable and perceived by the body. This is a normal practice, which allows you to approach your training more plastically and adequately respond to feedback signals coming from the human muscular and ligamentous apparatus. Therefore, those of you who persistently continue to work with classical exercises, despite all the “kicks” of the body, please reconsider this issue and do not what is supposed to be done, but what will work specifically for you.

This lyrical digression should help to understand why we do not consider various bench presses with a narrow grip, French presses, but decided to start with dips on the uneven bars. Well, firstly, it’s just that the hands have not yet reached the classics (and, of course, there will be), secondly, I’m working with him now and decided to combine business with pleasure :), thirdly, the project’s mail often receives questions about various variations and exercises replacing the classics. The most important thing is the unpopularity, forgetfulness and overgrown with moss of our hero of the occasion. All this prompted me to write a full-fledged note.

Well, we’ve mastered the introduction, let’s get to the point.

We begin, as usual, with a consideration of the muscular atlas and the muscular units that take part in the movement.
Takes the main load on the triceps muscle of the shoulder, but the emphasis can also be shifted to the pectoral muscles.

The benefits of push-ups on the uneven bars include:

multiple development of muscle groups of the upper body. When doing push-ups, the pectoral (lower pectoral) muscle is included in the work, which is largely overlooked in bench presses and push-ups. Triceps – are the main driving force in the flexion / extension of the arms. Deltas (especially the front of the shoulder) also receive a load. Also, the exercise perfectly develops the flexibility of the entire shoulder girdle;
working out different muscles depending on the angles. Manipulation with body position allows you to shift the focus to different muscles. Tilt the body forward – more attention will be paid to the pectoral muscle, the vertical position is focused on the triceps;
functionality. The exercise is about lifting and moving your own weight, and therefore offers the opportunity to train the whole body as a single functional unit.
Now let’s take a step-by-step look at the correct technique for doing push-ups on the uneven bars.

It would seem that there is nothing difficult in this exercise – just jump on the bars and bend / unbend your arms. So many do, and in the end do not get the proper result. In fact, it is necessary to consistently fix the position of muscle groups and follow the following instructions.

No. 1. Hands and wrists.

Strive to maintain a neutral/vertical position of the wrists – they should be aligned with the shoulder-elbow joint. The optimal grip is at the width (or slightly wider) of the shoulders.

No. 2. Elbows.

Throughout the entire trajectory of movement, keep your elbows tightly pressed to your body. In the upper position, fully straighten your elbows (lockout). If your flexibility allows, then go as low as your shoulder joints allow.

Number 3. Shoulders.

Throughout the range of motion, keep your shoulders “packed”, i.e. stabilized, don’t let them walk back and forth.

No. 4. Spine.

The spinal column should be straightened in full length (from the top of the head to the coccyx) and in a neutral position.

No. 5. Core muscles.

During the lift up (concentric phase), tighten all muscle layers, especially the abdominal muscles. The core muscles must create a rigid corset throughout the entire execution. exercises – this will help in stabilizing the back.

No. 6. Legs.

Or keep your legs together, knees bent, hips and buttocks tense. Or (if space permits) keep your knees locked and your toes pointed.

No. 7. Breath.

Exhalation for effort – lifting, inhalation when lowering down (eccentric part).

These were the general preparation tips, now let’s look at the step-by-step technique for doing push-ups on the uneven bars with an emphasis on triceps. Here’s what you need to do:

go to the bars, jump on them and hold your body above the posts in the position of outstretched arms, cross your legs and bend them slightly at the knees, look forward;
inhale, slightly tilt the torso forward and slowly lower yourself down, the body should remain in an upright position, the elbows “walk” next to it. Lower yourself down to a 90 degree angle at the elbow joint, hold for a second. Try to take your shoulders back and bring your shoulder blades together;
exhale and squeeze, using the strength of your triceps, torso up;
repeat the movement the specified number of times.
If you turn around face forward and change some details, then push-ups on the uneven bars will cling to completely different muscles, namely the pectorals. The execution technique in this case looks like this:

go to the bars and take your starting position, turning your back to the forest :);
inhale, slowly lower your torso (to the position of feeling a slight stretch and tension in the chest) and lean forward to an angle of 30 degrees, spread your elbows slightly to the sides;
after feeling a slight stretch, use your chest muscles to bring your body back to its original position as you exhale. Squeeze your chest for a second at the top of the trajectory;
repeat the specified number of times.
Very often, beginners (especially girls) cannot perform this exercise due to weak triceps muscles, or it happens that the arms lag behind the total body weight and are simply not able to pull their own weight. In this case, you can use a special simulator – “bar” gravitron and practice push-ups in it.
Now let’s look at some technical points, namely …

Mistakes when doing push-ups on the uneven bars

At first glance, it may seem that there is simply nowhere to make mistakes in the exercise. However, in practice, only a few perform push-ups technically correctly. Remember the most common (back position, elbow placement and inertia) mistakes and try to avoid them.
In addition to the standard set, more specific errors also occur. These can be referred to.

No. 1. Wrong grip.

A very wide grip or 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.

For the most part, the exercise should be done slowly and under control, 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.

No. 5. Working with heavy weights.

Many are tearing right off the bat and from the first workouts they begin to make themselves heavier with additional weight. Avoid this, because you will still have time to do it :).

Actually, everything is here. In conclusion, I will give some practical advice that you need to remember, like “Our Father”. So here they are:

when working on the mass, it is necessary to go down slowly by 3 counts, and to rise up – quickly and explosively (when working on the force – vice versa);
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 are enough for its effective pumping;
full extension of the elbows and a pause at the top point allows you to feel the ultimate contraction of the triceps muscle of the shoulder;
controlled slow lowering down allows more stretch (like a thread) of the fibers, which ultimately As a result, it increases microtrauma in the muscle and allows them to grow.
Well, perhaps, and finita la comedy, all issues have been considered, which means it’s time to take stock and say goodbye. Let’s do that.