In this article, we will look at an exercise such as push-ups on the uneven bars - which muscles work, how to increase efficiency, how to choose the optimal technique, how to avoid mistakes. In conclusion, here are some simple but high quality programs for beginners and experienced athletes.
Classical technique
To understand which muscles swing when push-ups on the uneven bars, let's briefly analyze the technique for performing them:
- Warm up, paying special attention to the target muscles;
- Go to the uneven bars, jump, hold the projectile with your palms to the body;
- Starting position: the athlete hangs vertically on the uneven bars, holding the body on straightened arms, elbows looking back;
- As you inhale, slowly lower yourself, bending your elbows at the elbow joint until they form a right angle;
- In the process, the elbows are not spread apart - they go back, pressed against the body;
- As you exhale, straighten the elbow joint, return to its original position;
- Do the required number of repetitions.
The exercise is considered basic for working out the muscles of the upper body. It allows you to strengthen the muscles, increase the relief, and increase endurance. It belongs to the category of traumatic due to the high load on the joints of the shoulders, elbows and wrists. If you have any diseases or injuries in the area of these areas, we recommend that you temporarily postpone the training until complete rehabilitation.
What muscles work
Before listing the muscles involved in push-ups on the uneven bars, we note an important nuance. The uniqueness and effectiveness of this exercise lies in the fact that the athlete can change the target group of muscles, slightly adjusting the technique of execution.
Depending on the technique, the athlete forces either the triceps or the pectoral muscles to work. In addition, the back works, as well as a group of synergistic muscles (secondary load).
By the way, no matter how you do push-ups on the uneven bars, triceps works in any case, but to a greater or lesser extent. The pectoral muscles will always strive to "take away" the load. Therefore, in order to force a specific muscle group to work, the athlete must clearly understand the different techniques for performing the exercise.
So, what muscles develop push-ups on the uneven bars, let's list them:
- Triceps (back of the arms)
- Large chest;
- Front deltas;
- Ligaments of the shoulder, elbow and wrist joints;
- Press;
- The back muscles also work;
- If you bend your legs back and fix the position in a static position, make your hamstrings and buttocks work partially.
How technique affects muscle growth
Now let's find out how to influence the growth of specific muscles with the help of different variations of the technique.
When the triceps work, that is, the muscles of the back of the shoulder, make sure that during the push-up process the shoulders do not come together. It is for their reduction from a wide to a narrow position that the pectoral muscles are responsible. Accordingly, in order not to use them, it is important to monitor the fixed position of the shoulders.
Above, we have given the classic technique of performing the exercise, in which, exactly, the triceps work. If, on the contrary, you want to use the pectoral muscles, work like this:
- In order for the shoulders to converge and expand during the push-up process, you need to slightly change the starting position. Firstly, the elbows in the hang are slightly spread apart, and secondly, the body needs to be tilted forward a little.
- So, jump onto the uneven bars, straighten your body, tilt it 30 degrees forward, spread your elbows a little;
- As you inhale, lower yourself down, while your elbows go not back, but to the sides. At the lowest point, they also form an angle of 90 degrees;
- As you exhale, rise;
- Do the required number of repetitions.
How to increase the loading effect?
So, we have analyzed the muscle groups involved in push-ups on the uneven bars, then let's find out how to complicate the exercise:
- At the top, try not to straighten your elbows to the end, keeping a small angle. In this case, the muscles will not get a break, they will work with maximum emphasis;
- At the lowest point, pause - this way you additionally give the muscles an isometric (static) load;
- As soon as these methods of complication cease to be given to you with difficulty, start using weights: a special belt with a weight, a kettlebell or a pancake suspended from your legs.
Frequent mistakes
The athlete should know not only what muscles are trained during push-ups on the uneven bars, but also what mistakes beginners most often make:
- Never round your back - the body always, even in the tilted technique, remains vertical;
- It is impossible to bend the joints - the elbow and wrist. Make sure the grip is tight;
- The optimal width of the beams is slightly wider than the shoulders. If you exercise in a simulator with a wider array of bars, you risk injury;
- Never omit a workout;
- Move slowly without jerking. You should descend smoothly, ascend more quickly, but not abruptly;
- Control all stages of push-ups, do not sag at the top or bottom points.
Training programs
In order to properly engage the muscles that work during the push-up on the uneven bars, other exercises for the triceps and chest should be included in the program.
Complex for beginner athletes
If due to poor muscle preparation it is difficult for you to do this exercise, do not be discouraged.
- You can do push-ups in the gravitron - a simulator that supports the knees, reducing the load on the arms;
- Push up without dropping to the bottom. As soon as you feel your limit - rise;
- Learn to lower first, gradually preparing your muscles for the positive stage of the push-up on the uneven bars (for the rise).
- After warm-up, do 2 sets of 7-10 push-ups on the uneven bars with a rest break of 1.5-2 minutes;
- Do 25 push-ups with narrow arms;
- Perform the exercise bench press with your head tilted down - 7-10 times;
- Do 2 sets of 10 dips again.
Complex for experienced athletes
- Warm up;
- 20-25 push-ups on the uneven bars in 2 sets with a rest break of 30-60 seconds;
- Bench press - 20 times;
- Push-ups from the floor with a narrow setting of hands or diamond 35-50 times;
- 30 push-ups on the uneven bars: 1 set of emphasis on the triceps, 2 set - load on the chest.
If you learn how to properly push up in this machine, make your muscles work at full strength. This is an excellent exercise for stimulating their growth, strengthening, training ligaments. You will not only improve your appearance, but also increase the level of physical fitness, endurance, strengthen the respiratory and cardiovascular system. The complex is recommended to be performed 1-2 times a week.
