Dips are one of the simplest and most effective exercises you can do outdoors. Performing this exercise, you can develop triceps, muscles of the shoulders and chest. With any exercise on the bars, an intensive growth of the entire shoulder girdle occurs, as a result, the trainees get a beautiful body, good health, endurance and strength.
There are a lot of push-ups on the uneven bars: in the hang, in the emphasis, in the handstand, reverse grip, with the transfer of the body in different directions, diving, etc.

Execution technique
Push-ups on the uneven bars, however, like any other exercise, has its own technique. I would like to consider this technique a little closer. In order to learn how to do everything correctly, you need to feel the exercise and understand which muscles should be tensed and which should not.

There are certain rules for push-ups on the uneven bars, that’s just what we will consider:

Before performing the exercise itself, it is necessary to take the appropriate position of the hang. Hands should hold the bars, legs crossed, and also bent at the knees, having an angle of 90 degrees. This position will provide a “clean” pumping of the muscles and prevent unnecessary jerks of the pelvis and legs.
When pushing up on the uneven bars, you need to know one thing – if you do the exercise slowly, lowering and rising to the end, then this is work for strength, but if you do push-ups for speed, then this is work for endurance and relief. The main thing to understand is that one cannot exist without the other.
If you want to put all the emphasis on the triceps, then with push-ups, when you go down, the angle formed at the elbow should be 90 degrees. You don’t need to go lower, otherwise the chest muscles will come to your aid, and this will no longer be considered an exercise only for triceps.
When performing the exercise, it is necessary to keep the pumped muscle group in constant tension. This will enhance the quality of the produced load.
Don’t forget about breathing. When you go down, you need to inhale; when you go up, you need to exhale.
Step by step exercise
Come to the bars. Their width should be slightly wider than the width of your shoulders. If the width of the bars is much wider than the width of the shoulders, then the exercises on them will be a little dangerous for an unprepared body.

We accept hanging on the uneven bars, we go out on straight arms. Let’s start the exercise from the highest point, as this will help prepare the muscles for push-ups. We slightly tilt our torso forward and lower ourselves, bending our arms at the elbow joints. Don’t forget to take a breath. You can go down to the limit, using all the muscles, or you can reach 90 degrees at the elbow, using the triceps. Then, we rise, gradually exhaling. We repeat.

In the case when your goal is pumping the pectoral muscles, you need to spread your elbows to the sides during push-ups, but when you pump the triceps, the arms fall along with the body parallel to it. The main thing to remember is that you came to the uneven bars to pump muscles, and not to do a huge number of push-ups. It is necessary to divide the pumping of muscles into several approaches. That is, for example, 3 sets of triceps 30 times and 3 sets of chest muscles 30 times.

If you are a beginner, then take this exercise seriously, because due to your inexperience, you can injure yourself. You don’t need to do a lot of push-ups at once, because there will be no sense from this. Choose your average result and do several approaches. Every day try to increase the number of push-ups done in the set.

Also, do not forget about good nutrition. The training body needs to eat a balanced diet, otherwise there will be no point in training.

Force or mass
When pushing up on the uneven bars, athletes can focus either on developing strength, or on increasing muscle volume, or on both.

Push-ups on the uneven bars are usually divided into two phases: the first is negative, the second is positive. When you lower your body down, you go through a negative phase, when you raise it, you go through a positive phase.

If you are interested in strength, that is, you want to do strength exercises, then you need to follow the rule below:

You must slowly raise your body up and lower it quickly. The rise time is 3 seconds and the fall time is 1 second;
It is necessary to constantly increase the number of approaches and repetitions;
When lifting, your muscles should be in constant tension;
It is necessary to gradually reduce the time between sets;
Every week you need to do the approach for the maximum number of times.
If you want to build muscle mass, then you need to adhere to the following rules:

When pushing up on the uneven bars, you need to pay attention to slow lowering of your body and a quick rise. The lowering time is approximately 3 seconds, and the lifting time is 1 second;
No need to increase the number of approaches (do, for example, 5 sets of 20 times);
You need to put all the emphasis on the negative phase, and remember to keep all the muscles in tension during the exercise;
Rest time between sets should be 3 minutes;
After you have completely finished the exercise, give the muscles a good rest, and then replenish the body in the missing nutrients that you spent during the workout.
We make push-ups heavier
Do you need weights when doing exercises on the uneven bars? Yes, they are needed. However, only experienced athletes who have been practicing on uneven bars every day for more than a month need to weight the weight.

Beginners, as a rule, make many mistakes in pursuit of a beautiful body. There is no need to rush anywhere, because you risk injuring yourself. Training loves consistency. The body must get used to physical activity, and this should happen gradually. In our life, everything does not happen at once, it’s time to understand this already. Therefore, if you are new to the sport, take your time. From the very beginning, you will have enough weight for push-ups on the uneven bars, and when you can show results, then you will cling to yourself an additional load.

But, as for already experienced athletes, they can experiment. But then again, the rule is the same as for beginners – “No need to rush anywhere.” Add weight slowly. Start, say, with 5 kilograms of extra weight, then take 10, then 15, and so on.
What can act as a weighting agent? Well, the easiest way is to take a backpack and fill it with some junk. It is very convenient, the backpack does not interfere with the exercise at all. Also, athletes use hanging lead bars, clinging to their feet and much more.

So our story about how to properly pull up, push up and do exercises on the uneven bars has come to an end. 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.