Dips on the uneven bars

Push-ups on the uneven bars are a well-known and fairly accessible exercise. Bars stand in almost every yard; such activities do not require any investment. Today we will talk about which muscles work, about the correct technique for performing push-ups on the uneven bars, how you can replace this exercise, as well as various exercise variations for both beginners and advanced athletes.

It is impossible to do push-ups correctly on the uneven bars, any technique will be correct, provided that you perform each movement correctly and under control. Another question is which muscles you want to focus on: the triceps or the pectorals. Looking ahead, we will say that a well-designed program for training on uneven bars should consist of both options. For those who can push up from the bars 20 times or more, it is advisable to perform this exercise with additional weight.

Records

The world records for dips are set in three categories:

• the maximum number of push-ups per hour - 3989 times, belongs to Simon Kent from the UK, set on September 5, 1998.
• the maximum number of times per minute is 140 repetitions, set by the same athlete on July 17, 2002;
• the maximum weight of additional weights - 197 kg in one repetition - established by Marvin Eder. The record is not official.

What muscles work?

This exercise uses the anterior deltas, pectoralis major muscle, triceps, and the rectus abdominis muscle works in statics. There are several types of push-ups on the uneven bars - in one of them the load is maximum on the muscles of the arms and it is the triceps that are actively working, with the other option, the pectoral muscles are more involved. We will talk about each of the types in detail later in the material.

Dips with an emphasis on the pectoral muscles

In order to shift the load on the chest muscles, it is required, first, to find bars with a slightly wider distance between the bars. The more the shoulders are removed from the body, the greater the load is placed on the chest muscles. Further, when the elbows are bent, you should press your head against your chest and try to tilt the body as far forward as possible. You should go down as low as possible, while feeling a stretch in the pectoral muscles.

Shoulder joints must be brought together, otherwise there will be a feeling of tension in the capsule of the shoulder joint, which will indicate a destructive load applied to your shoulders. To do this, when you take the starting position in the hang on the uneven bars, statically strain your pectoral muscles.

When you rise from the bottom point, try to concentrate not on straightening your arm at the elbow, your task is to "squeeze" the uneven bars with your palms. Moreover, throughout the entire approach, your task is to maintain the position of the body with an inclination forward. You don't need to fully straighten your elbows. so you completely remove the load from the pectoral muscles.

And a little advice: if the distance between the bars is small, you can freely spread your elbows to the sides, or grab the bars with a reverse grip. This option is not suitable for everyone, but it is definitely worth trying.

Dips with an emphasis on triceps

A technically simpler option, since it does not require special concentration on the muscles being worked out. For beginners, it is easier, since the latter have a poorly developed neuromuscular connection, respectively, "triceps" push-ups will be more natural for them.

Technically, in this version, we try to find narrower bars, we do not part our elbows, quite the opposite, we keep them closer to each other. We hold the body perpendicular to the floor. It is not necessary to go deep in this option at all, the angle of flexion of the elbows of 90 degrees is quite enough. However, as in the previous version, you do not need to rigidly "insert" the elbows at the top point, your task is to shorten the triceps, while not straightening the elbows to the very end, the extended arms will transfer the load from the muscles to the joints and ligaments, greatly increasing the trauma risk of the exercise, especially this should be borne in mind when using additional weights.

Dips lying on the uneven bars

This exercise in the above techniques is a hard exercise and not everyone will succeed right away. A lighter option would be a dips on the uneven bars with your feet on the bars. In fact, this is very similar to regular push-ups, however, unlike floor push-ups, here you can lower the chest below the level of the hands.

It is worth starting your workouts on the uneven bars with this exercise, if you are not yet able to make the "classic" options: each repetition should be performed slowly, lowering the body by 3-4 counts, lifting up by 2 counts, we do not allow full extension of the elbows. The elbows are as close to the body as possible: we develop the triceps, while lowering the chest as low as possible - the pectoral muscles also receive a solid load. Your task is to reach 20 repetitions, as soon as you cope with this task, move on to the triceps push-up option. We mastered 20 triceps push-ups in the ideal technique - we switched to the “chest version”. Scheme for those who want to learn how to push up on the uneven bars.

The scheme of mastering push-ups on the uneven bars

Next, we have prepared for you several training programs and schemes for push-ups on the uneven bars:

You can also download this program from the link.

Training regimen: 3 times a week, every other day.

• bars - every workout;
• pull-ups - once a week;
• squats with your own weight - once a week;
• push-ups from the floor with different grips - once a week, but no more than 4 sets, 20-25 times.

Approximate weekly set:

• Monday: bars, crossbar;
• Wednesday: parallel bars, squats;
• Friday: parallel bars, floor push-ups.

Please note that when mastering this program, you will do push-ups on the uneven bars more than 20 times per rep. From this stage it is advisable to use additional weights.

If you want to increase the number of repetitions only in the dips, without adding other exercises, do the following program for 17 weeks:

You can also download this program from the link. Workouts are held 3 times a week, the break between sets is no more than 2 minutes.

Weighted Dips

As additional weight, you can use pancakes, kettlebells, dumbbells, thick chains, which will help you increase your push-up results on the uneven bars. As an attachment for push-ups on the uneven bars from the weights, you can use:

• Special belt with chain. The length of the chain is adjustable, the degree of freedom of the weights can be changed depending on the preferences of the athlete, in general, a fairly convenient option, but there is a strong traction effect on the spine. On the one hand, this is the prevention of diseases of the latter, on the other, the risk of increased injury risk and a source of possible unpleasant sensations.
• Normal power belt. The dumbbell is pushed under the belt buckle, while the weight is rigidly fixed and located close to the center of gravity of the body. The only inconvenience is that the dumbbell is strongly pressed against the tense abdominal muscles, which can cause very unpleasant sensations, up to the premature completion of the approach.
• A wrestling belt similar to those used in sambo. The least convenient, but the most affordable, financially option.
• Special vest. You can buy industrial production, or sew yourself from scrap materials. The most convenient, practical and safe option.
• Thick chain with heavy links as a burden - the most extreme option. The main condition is that the chain is long enough and its lower links fall on the floor when you are in the top position. The essence of this option is that each new link, rising from the ground under the action of your efforts, proportionally increases the load on your muscles, and the exercise becomes difficult regardless of the range of motion.

You should master the push-ups on the uneven bars with the weight with minimal weights. The optimal weight for a beginner is 5 kg. The criteria for "weighting" are the same: confident performance of 20 repetitions from 5 kg. As a tracing paper, you can take the table presented above. The main thing here is the gradualness and continuity of the process, each workout you should try to do a little more than the last.

Remember, all the above diagrams are approximate! You cannot increase the number of push-ups by 5 today, increase by 1! The main thing is the progression of the load. This is the only way you can increase the push-ups on the uneven bars.

Dips for advanced

Push-ups on the uneven bars... Having taken the starting position, you straighten your knees and bend at the hip joints 90 degrees to the body. Having taken this starting position, then, you perform the "triceps" version of push-ups on the uneven bars, constantly holding the press in tension. In this version, the quadriceps work very powerfully, the rectus and oblique muscles of the abdomen, as stabilizers, the muscles of the chest are included.

Push-ups from the posts. Instead of bars, a pair of pillars is used, the stability of your hands decreases, respectively, stabilizing muscles are activated: in this case, the muscles of the rotator cuff of the shoulder joint, biceps, forearm muscles, intercostal, dentate, pectoralis minor.

Reverse Grip Dipswhen the palms are facing outward rather than inward. It turns out that when the body is lowered to the lower point, the elbows go to the side, the body remains almost vertical, and the triceps takes most of the load. Don't do it if you don't have a certain amount of flexibility in your wrists.

Dips upside down... In the starting position, you are standing on your hands on the uneven bars, your body is perpendicular to the floor, your head looks down, your legs are up. In this variant, all the muscles of the core are powerfully involved, the dynamic load falls on the deltoid muscles and triceps shoulders.

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How to replace push-ups on the uneven bars?

Sometimes, for one reason or another, it is not possible to do the above exercises, then problems arise with how to replace push-ups on the uneven bars in order to get a comparable effect.

1. Dips can be equivalently replaced by push-ups between two chairs with your knees straight and on the floor. This is a great option if you are extremely weak and you can't even do push-ups from the floor.
2. Push-ups from the floor, when setting the arms shoulder-width apart, with the maximum pressing of the shoulders to the body is another option for replacing the push-ups on the uneven bars, in case there are simply no bars. If you add elevations under your palms, such as special supports, or a couple of books, you get even closer to the "original".
3. The barbell press upside down forces the pectoral muscles and triceps to work in a mode very similar to that created by the dips on the uneven bars.

Watch the video: The 5 Most Difficult Uneven Bars Skills (December 2024).