Dips are a standard exercise widely used in bodybuilding and powerlifting. Allows you to work out the muscles of the upper body. Pumping is carried out under the action of its own weight. To increase the load, weighting agents can be used.

Advantages
The benefit of push-ups on floor bars is that the following muscles are involved in the process of execution:

The pectoralis major muscle is a large fan-shaped muscle that is located in the upper part of the chest.
Triceps – a large triceps muscle of the shoulder, during push-ups is responsible for flexion and extension of the arms.
Delta – when push-ups on the uneven bars, the anterior bundles of the deltoid muscle work the most.
Static tension also allows you to use the muscles of the press (abdominal group – the rectus abdominis muscle and the external oblique muscle of the abdomen).
It is worth noting that with the help of one type of push-ups it will not be possible to work out both the pectoral muscle and the triceps. Yes, both of them are involved. But depending on the chosen width of the arms and the angle of the body, either the chest or the triceps muscle of the shoulder will be worked out more strongly.

Bench press comparison
Many people compare push-ups on the floor bars with a bench press. Exercises, indeed, involve the same muscles. But they have significant differences:

The bench press can be performed at home, since it is easier to buy a barbell than to put bars in an apartment.
With a bench press, the load is distributed between the arms and torso, with push-ups on the uneven bars, the load goes only to the hands.
The increase in mass from the exercises on the uneven bars is about 40% higher than from the bench press.
With the bench press, the lower part of the chest develops more, with the chest type of push-ups on the uneven bars, the upper part is pumped more, and with the triceps, the chest muscles are pumped evenly.
Push-ups on the uneven bars put a lot of stress on the shoulder joints, so the exercises are not recommended for people who have problems with them.

Performing a basic exercise
The technique for performing push-ups on the uneven bars is as follows:

Come to the bars and take the starting position: rest your hands on the handrails, raise your legs and bend them at the knees (the feet can be crossed), lower your head slightly to your chest to remove the extra load from the neck.
As you inhale, gently bend your elbows.
As you exhale, straighten your arms elbow joint. If your goal is to increase mass, then straighten up in three counts with dots in each half position. If you are aiming for strength training, then the lift should be one, non-stop.
Repeat as many times as needed.

Kinds
The following division into types of push-ups on the uneven bars is accepted:

Triceps style (push-up technique on the uneven bars for triceps). To force the triceps to work, use bars with a narrow distance between the rails (when the distance is less than shoulder width). It is better that when performing the exercise, the elbows are as close to the body as possible. The body should not be tilted, keep it upright. When raising your arm, try to straighten as much as possible (that is, move to the “lockout” position).
Chest style push-ups on the uneven bars. When performing this exercise technique, you need to tilt the body forward, when going down, the elbows should be spread apart to the sides by about 45 degrees. You should lower yourself so that the brushes almost touch the armpits. There is no need to fully raise on your hands. To work out the pectoral muscle even more, the exercise should be done on the uneven bars, in which the distance between the handrails is wider than the athlete’s shoulders.
Important Rules
These are the following rules:

Before performing, be sure to warm up the muscles (especially the muscles of the upper belt). Do not train on a “cold” body (that is, not stretched), as you can get seriously injured.
If you experience pain in your arms, neck, chest, immediately stop doing the exercises and replace them with exercises that do not cause pain.
For comfortable climbing on the bars, use a support. It can be a sturdy DIY box or a bench if you work out in the gym.
Before doing push-ups, check the reliability of the bars (especially for DIY simulators) – whether the handrails stagger, whether they are securely fixed, and whether the surface slips under the palms.
When doing push-ups, keep your shoulders “packed”, that is, make sure that they do not go to the sides.
The spine during the bench press should not bend much in the area of ​​​​the shoulder blades or in the lower back. You can’t slouch, round your shoulders, keep your chest straight and your shoulder blades pulled down.
While doing push-ups on the floor bars, strain the core muscles as much as possible, especially the abdominal muscles – this will stabilize the torso and maintain balance.
Be sure to watch your breath during training – inhale when lowering and exhale when lifting the body.
Don’t jerk push-ups. Each raising and lowering should take at least two seconds. It is advisable to linger for a second at the upper and lower points.

If you can’t push
If the body is not yet prepared for doing push-ups on the uneven bars, you can first go through a program of preparatory exercises that will help train the necessary muscles:

Bench press with a small load.
Push-ups from the floor (at least 30 times).
Pull-ups on the horizontal bar.
Тренировки на брусьях можно начинать с частичных отжиманий (то есть сгибать руки не до конца), постепенно увеличивая угол сгибания в elbow joint. By the way, for beginners, there is a lightweight version of the simulator – the gravitron. At the heart of the gravitron is a movable platform on which the athlete kneels, he takes hold of the handrails with his hands and uses them to raise his body. The execution technique on this simulator is the same as on the classic bars.

Use of additional weights
Some experts do not recommend doing push-ups on the uneven bars for more than 100 times – there will be no benefit from this. It is better to gradually switch to push-ups on the uneven bars with weights (you can switch to loads from the moment you can squeeze more than 30 times). The benefit of push-ups with weights is that muscle size (muscle mass) increases more.
As an additional burden in training, you can use:

Special sports weights, including fastening, weightlifting belt, a series of weights for weight adjustment.
Gym pancakes of the right weight, which can be fixed to the body with ropes. It is not recommended to fix the load with a rope with your own hands, as it is difficult to ensure reliable fixation. It is better to ask the coach for help.
Weight vest. Although it will cost more than simple loads, the vest is more convenient. It can be put on and taken off by yourself, it will take a couple of minutes to prepare. In addition, the vests are safe (they will definitely not fall at the wrong moment due to poor fastening).
With your own hands, you can make a weighting agent from ropes, a bag and sand. You can also make a weighting backpack with your own hands – you need to pour earth into an ordinary backpack, put ordinary books or bricks. Put on a backpack in front of you.
To recap, the floor plank dip is a simple and functional exercise in a bodybuilder’s training program. With the help of push-ups, you can quickly (faster than with the bench press) gain muscle mass in the chest and triceps. They also allow you to increase the strength and flexibility of the shoulder. The main thing is to follow the safety rules, gradually increase the load, do not interrupt the training program – in this case, the result will not be long in coming!