Push-ups on the uneven bars are undoubtedly a man's exercise. It helps to form a spectacular relief of the muscles of the upper shoulder girdle - triceps, pectorals, and also the press. Makes the muscles strong, increases overall endurance. There are different types of dips and some of them can only be performed by advanced athletes. This exercise can be successfully practiced on any yard site - the bars are now everywhere. If you visit the gym, over time you can connect additional weights.
Push-ups on the uneven bars look very impressive - every muscle is drawn during the effort. Exercise is great for boosting self-esteem. It also makes the training program more comprehensive and of better quality. In this article, we will tell you how to do push-ups on the uneven bars correctly and list all the existing subspecies. Let's look at common mistakes, what are the benefits and harms, and which muscles are involved in the process. Ready? We begin!
What muscles are involved?
Many athletes are interested in what they swing push-ups on the uneven bars. And here we have to report one interesting feature. This horizontal bar allows you to change the target muscle group, slightly adjusting the push-up technique. If desired, you can load, specifically, the triceps or only the pectoral muscles. There are also variations that require extra effort from the core muscles or a developed sense of balance.
It turns out that one simple trainer allows you to work out the entire upper shoulder girdle! So, what muscles are involved in the process of push-ups on the uneven bars, let's list:
- Triceps or triceps. It works in any subspecies, but the athlete can regulate the load on it;
- Pectoralis major muscle. Subject to certain techniques;
- Front deltas. Secondary load;
- Press;
- You can connect the biceps thighs and the gluteus maximus, if you bend your legs back and fix them in a fixed position;
- Muscle stabilizers;
Ligaments and joints also work actively. The greatest stress is received by the elbow and wrist. They must be flexible and stretched.
Dips are considered exercises with an increased risk of injury. If you have diseases associated with the condition of the joints, especially those mentioned above, it is better to refuse them. Below we provide a list of contraindications, as well as alternative types of physical activity.
Benefit and harm
Let's take a look at what push-ups on the uneven bars give, what are their benefits:
- They allow you to build the perfect enclosure. The exercise is also called the "upper body squat" for its effectiveness and variability;
- Increase the level of endurance;
- Make muscles strong, elastic;
- Helps in building muscle mass (with push-ups with additional weight);
- Forms self-esteem, increases physical fitness, positively affects the emotional state;
- Well, and everything useful that sports give a person.
So, we talked about the benefits of exercise on the uneven bars, but there is also harm. Let's just say that such push-ups have a lot of opponents, and this is what their beliefs are based on:
- This sport is extremely traumatic. For beginners, it should only be done under supervision;
- The execution technique cannot be called simple - there are a lot of nuances, non-observance of which will easily lead to harmful consequences;
- Exercise puts too aggressive stress on the joints of the hands;
As you can see, all negativity is associated with an increased risk of injury. However, if you clearly know how to do push-ups on the uneven bars correctly, you will not have any problems. Learn the technique, give yourself an adequate load and do not exercise if you are sick. Compliance with these simple recommendations will significantly reduce all negative consequences.
Kinds
In this section we will list all the types of dips, and in the next we will tell you how to do them correctly.
- The classic version is the load on the triceps;
- With an emphasis on the pectoral muscles;
- Lying on the uneven bars (the lower body is held in weight or stands on a support);
- With additional weights (fixed on the back or on the belt);
- Push-ups with a corner;
- From the pillars;
- Push-ups on the uneven bars upside down;
- Reverse grip (palms facing out).
The last 4 are considered advanced techniques; beginners are not recommended to use them. All the existing risks here increase many times over, and therefore, for a start, master the classic variations perfectly.
How to do push-ups correctly?
Wondering what is the correct technique for doing the dips? Review the instructions for each species listed.
Classic
Do a good workout. Never start strength training without warming up your muscles. Jump onto the horizontal bar, grabbing the handle with your palms inward. Starting position: vertical hanging on the uneven bars on outstretched arms, elbows look straight back.
- As you inhale, begin to descend smoothly, bending your elbows to a right angle. Do not spread them apart, press them against the body - imagine that you are sandwiched between two walls;
- As you exhale, slowly rise.
Classic push-ups are good for narrow bars. It is advisable not to straighten the elbows at the top point so as not to take away the load from the triceps.
With an emphasis on a large chest
Jump onto the machine, palms inward. Slightly change the starting position: the body in the hang tilts slightly forward, about 30 °, and the elbows are slightly turned and spread apart.
- As you inhale, begin to bend the elbow joints, spreading them apart;
- The lowest point of the exercise is when the elbows form a right angle;
- As you exhale, smoothly return to the starting position.
For this variation, you should find a wide horizontal bar. Maintain a tilted torso position throughout all stages. Do not straighten your elbows completely at the top.
We told you how to correctly perform push-ups on the uneven bars in two basic techniques. Next, we will briefly explain the technique in advanced variations.
Lying on the uneven bars
If you are interested in how to increase the benefits of push-ups on the uneven bars, we recommend that you pay attention to this subspecies. It will definitely burn more calories than the classic technique.
The athlete jumps onto the machine and forces the body into a horizontal position. Then he begins to push up, as if off the floor. At the same time, his hands remain on the uneven bars, and his legs are completely devoid of support. He has the opportunity to lower his chest below the level of the hands, which is impossible in the classic push-up from the floor. If you find it difficult, the legs can be fixed on the support, but its height should coincide with the level of the bars.
Weighted
Additional weights should be included in the workout of push-ups on the uneven bars only if the athlete confidently performs 20 repetitions in one approach.
The specificity of the exercise does not allow holding the weights in the arms or on the shoulders, so the athletes fix it with special chains on the belt. You can also wear a backpack on your back. The execution technique remains the same. What can be used as weight?
- Belt with chain;
- Power belt;
- Special vest;
- Wrestling belt;
- Thick chain with massive links;
- Backpack with pancakes from the bar.
The recommended increment of weight increase is +5 kg.
Push-ups
The athlete jumps onto the uneven bars and raises his legs so that they form a right angle with the body. During push-ups, the elbows are pressed against the body. The variation allows you to qualitatively load the quads and abs.
From the pillars
In this version, the support for the hands is much less stable, and therefore the stabilizer muscles are more actively involved in the work.
Grip outward
A difficult type of exercise, because when the palms look outward, when lowering the elbows themselves will twist to the sides. Considering that an athlete needs to keep his body on weight, the task is not easy.
Down your head
Aerobatics. The athlete jumps onto the uneven bars and takes a head down position, raising his legs up. In addition to, in fact, push-ups, he also needs to hold the torso, control balance and balance. In this form, the front deltas and triceps work.
How many times should you do push-ups?
Many athletes are interested in the dips schedule for beginners, we recommend adhering to the following scheme:
- Start the program with two sets of 10 reps. Exercise every other day so that the muscles have time to rest;
- If you feel like doing it is easy, raise the number of repetitions by 5 push-ups;
- After a week, you can increase the number of approaches to 3.
After a month, you should do 4 sets of 30 push-ups, no less. Starting from the second month, you can do push-ups on the uneven bars every day. Additional weight is added when the load is no longer felt. Add no more than 5 kg each time.
If you don't know how to start dips from scratch, start by pumping up the target muscles with standard push-ups from the floor. The body must be ready for the increased load, otherwise you will end up sadly.
Remember, the answer to the question "how many times do you need to do push-ups on the uneven bars" for each athlete will be individual. It depends on the level of his physical fitness, the condition of the target muscles, age, emotional state, etc. The scheme given by us is approximate, and there is nothing terrible in the fact that you slightly correct it for yourself. The most important thing is to practice systematically and without skipping. And don't stop there.
Frequent mistakes in technique
We found out why push-ups on the uneven bars are useful, and also warned that in case of improper performance, an athlete can easily harm himself. Check out the most common mistakes that almost every beginner has:
- Throughout the entire approach, you cannot round your back, even if you are performing the version with an inclined body;
- Make sure the grip is tight and firm. The palm should not "ride" over the handle;
- Avoid jerks and sudden movements;
- Don't sag in the top or bottom positions;
- Do not fully straighten your elbows at the top point.
How do I increase the number of repetitions?
If you are interested in how to increase the number of push-ups on the uneven bars, we will say only one thing - work well. Do not skip classes, regularly raise the load, build muscle strength. So, here's what we can advise in this case:
- Diligence and hard work;
- Motivate yourself well;
- When you finish the approach, do not rush to immediately jump off the horizontal bar. Hang a little without straightening your elbows. Let the muscles work a little more in static;
- Do not forget about other types of push-ups - they all perfectly strengthen the desired muscles.
How to replace push-ups on the uneven bars?
Push-ups on the uneven bars are not given to everyone from scratch, so many novice athletes are interested in how they can be temporarily replaced.
First, you can always do classic floor push-ups. At home, you can put two chairs, and raise your legs to a right angle with the body. Or completely put them on the surface, bending at the knees. This option is also suitable for girls, as it is considered lightweight. You can also try fist or dumbbell push-ups. While working, press your elbows tightly to the body - this way you will most reliably simulate the necessary technique.
Our publication has come to an end, we have considered the topic of push-ups on the uneven bars, as they say, from A to Z. We also recommend watching the video instructions on Youtube - so you will see everything that was said above, clearly. Make sure that you have no contraindications and do not try to break the world record in the first week. By the way, it belongs to the British Simon Kent, who was able to push out as many as 3989 times in an hour! The record cannot be broken for over 20 years.
