Correct push-ups on uneven bars ☛ analysis of the exercise and technique

Pumping up the triceps includes many exercises, one of which is dips. It is considered almost the most effective, but requires special training and proper execution. How to learn to do push-ups on uneven bars?

This type of push-up is universal and specializes in several muscle groups at once, namely: pectoral, deltoid and those that are part of the triceps (its upper part).

What muscles are we loading?

The triceps, that is, the muscles of the back of the shoulder, work the most when doing dips. Their task is to move the elbow joint from a bent position to a straight one. This action is the main one when doing push-ups. The main effort is aimed at moving from the bottom to the top position on the uneven bars. It does not matter how the body is positioned or what position other parts of the body are in; the triceps is inevitably loaded as the elbow joint extends.

Secondly, when performing this exercise, the pectoral muscles are trained. They act as synergists and can be involved in the work to varying degrees. This is regulated by the position of the body and elbows. When performing the exercise, you can transfer more load to the chest, releasing the triceps a little, and vice versa. Since the pectoral muscles have greater strength, they are always included in the work if the triceps themselves are not able to withstand the load.

The main purpose of the pectoral muscles is to bring the shoulders forward. To use them when doing dips, you should do this exercise so that your shoulders move from a wider position to a narrower one. Depending on the goals that the athlete sets for himself, he can choose a push-up technique aimed at strengthening the triceps or strengthening the pectoral muscles.

Additionally, when doing push-ups on parallel bars, the load falls on other muscle groups, for example, on the anterior deltas. In addition, the shoulder ligaments are also trained. The condition of the entire shoulder girdle must be stable to perform the exercise, since it is responsible for holding the entire weight and moving the body up and down.

High load on the shoulder ligaments significantly increases the risk of injury when performing the exercise. Of course, there can be no talk of any push-ups if there are untreated injuries to the shoulder, elbow or wrist. First - full recovery, then - classes.

When performing push-ups, other muscle groups are also involved: the back, abs and some small muscles. If you do push-ups with your legs tucked, you can train your buttocks and thighs.

Inclusion in the program

We have before us a complex but very useful movement. This exercise requires full concentration on technique and “fresh” muscles. It makes sense to put it first in a training program focused on bulking or cutting, and second for strength athletes. If the priority is the bench press, perform the competition movement first and then the parallel bars. For bodybuilders, everything can be exactly the opposite. The number of repetitions is determined by the athlete's individual response to the load. The more repetitions, the lighter the weight will be. Most athletes require no more than 3 working sets of 10-20 repetitions.

The training program is compiled depending on the goals, some do not need to add weights, but static dynamics are shown, for others it’s the other way around. Strength programs can include 4-6 rep sets of push-ups.

Triceps workout

Traditionally, dips are performed to develop the triceps. For the exercise you will need parallel bars, the distance between which is slightly greater than shoulder width. You need to jump on them using a grip with your palms facing your body. Next, the following actions are performed:

Take the starting position: the body is positioned strictly vertically, arms are straightened, elbows are turned back.
Inhale and begin moving your body down. The lowest position is determined by the capabilities of the shoulder joints. Your elbows should be bent at an angle of 90° and close to your body. The elbow joints themselves should be turned back.
While exhaling, you need to lift your body by straightening your elbow joints. The highest position should be such that the elbows remain slightly bent. This will not completely remove the load from the triceps. Beginner athletes who do not yet have enough strength are allowed to fully extend their elbows to give the muscles a short break.

The entire set of exercises should include 3-4 approaches, each of which can contain from 10 to 15 push-ups. It is important to move down slowly and move up quickly. When the exercise is consistently performed confidently, you can complicate it by using additional loads. But there is no need to rush into this, so as not to injure the shoulder girdle. Then you will have to forget about training altogether for a long time.

If various exercises are used to train the triceps, then dips should be performed first. Additionally, you can perform other types of push-ups, for example, using a narrow grip.

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Pectoral muscle training

Since the pectoral muscles work to bring the shoulders together, it is necessary to take a position on the uneven bars so that exactly this action is performed. To do this, your elbows need to be slightly moved apart, and your body should have a slight tilt forward. The greatest force is placed on the lower chest. Here the muscles are stretched to the maximum, which allows you to work with good amplitude and high efficiency.

The distance between the bars when training the pectoral muscles should also be slightly wider than the shoulders. If the bars are too wide apart, they can cause injury.

An exercise to strengthen the pectoral muscles is performed according to the following scheme:

Having jumped onto the uneven bars, you need to take the starting position: your elbows are slightly apart, your body is tilted forward by about 30°.
Inhaling, you need to lower your body. In this case, the elbows diverge to the sides, but not too widely - as far as the mobility of the joints allows. The maximum stretch of the chest muscles is felt at the bottom of the movement. You should try to maintain a 90° angle at your elbows.
Tightening your chest muscles, you need to lift your body to the starting position. In it, you need to tense your chest as much as possible and fix this position for 1-2 seconds.

Similar to triceps training, work on the pectoral muscles should include 3-4 approaches. In each of them you need to do 10-15 push-ups. When the exercise is done confidently enough, you can move on to using weights. It is recommended to do this exercise after bench presses.

Step-by-step exercise

Approach 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 exercises on them will be a little dangerous for an unprepared body.

We take a hang on the uneven bars, go to straight arms. We 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 lower yourself to the limit, using all the muscles, or you can reach 90 degrees in the elbow, using the triceps. Then we rise, gradually exhaling. We repeat.

In the case when your goal is to pump up the pectoral muscles, you need to spread your elbows to the sides when doing push-ups, but when you pump up your triceps, your arms lower along with your body parallel to it. The main thing is to remember that you came to the parallel bars to pump up your muscles, and not to do a huge number of push-ups. It is necessary to divide muscle pumping 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 very seriously, because due to your inexperience, you can injure yourself. You don't need to do a lot of push-ups at once, because it won't do any good. Choose your average result and do several approaches. Every day, try to increase the number of push-ups you do per set.

Also, don’t forget about good nutrition. A training body needs a balanced diet, otherwise there will be no point in training.

Recommendations for beginners

Dips can be quite a difficult task for beginner athletes, and especially for girls. If the chest and shoulder girdle are not sufficiently developed, it is difficult to fully perform this exercise, so you can make it a little easier:

use gravitron. It is equipped with knee pads that serve as support and help reduce the load somewhat;
use the help of an assistant. He will support his legs a little, taking part of the load on himself;
do push-ups with incomplete amplitude. When moving down, you need to avoid reaching the lowest point. Then less force will be needed to lift the body. Gradually, the amplitude can be increased, bringing it to the maximum;
focus on downward movement. First of all, you can work on the downward movement (negative phase) by training the muscles. Then you can focus on the upward movement (positive phase).

If the muscles of the chest and shoulders are poorly developed, it is better not to start doing push-ups at all. It’s worth starting your workout with simpler exercises: bent over arm extensions, push-ups with a narrow arm position, bench press with your head tilted down, etc.

Reverse push-ups to work triceps

The essence of the exercise is that the hands of the practitioner are not positioned as usual in front of the athlete during push-ups, but behind him, hence the name. There are several types of this exercise that complicate or simplify it, help to “load” the triceps (triceps muscle) a little more, or for beginners, on the contrary, reduce the load and distribute it evenly over the body.

What muscles work?

With reverse push-ups, most of the load falls on the triceps, on all three heads of the muscle - lateral, medial and long.
To a lesser extent, but also quite well, the pectoral muscles and anterior deltoids are tensed.
The back muscles help - the latissimus and rhomboid.
The work of the elbow and shoulder joints is also important.

Muscles worked during reverse push-ups

The muscles most actively involved in the work are the triceps, chest and deltoids.

Tips for performing push-ups

Improperly performing dips on the uneven bars can reduce the effect of this exercise, or even lead to muscle injury. Therefore, when working on uneven bars, you should adhere to the following tips:

When standing on parallel bars, you should not allow your wrists to bend. It is necessary to hold firmly and stably on the crossbars;
The spine should always remain straight. To maintain it in this position, you need to use the strength of the back muscles and abs;
Sudden movements should not be allowed. Lowering and raising the body should be smooth and slow. This forces the muscles to work harder, but at the same time reduces the risk of injury;
the bars must be installed slightly wider than shoulder width. Too large a distance between them will not provide a training effect, and will significantly increase the risk of injury;
The exercise must be preceded by warming up all the joints involved: shoulders, elbows and wrists;
You cannot relax your muscles and joints at the lowest point. Every action must be strictly controlled.

Dips are a simple but very effective exercise. If you approach their implementation correctly, the growth of the muscles of the chest and shoulder girdle will not take long. At the same time, joints develop, ligaments are trained, and the overall tone of the athlete increases. And if you do this exercise in the fresh air, it will be just great for your health.

Dips program

For dips, a program of 3..5 working approaches of 6..12 repetitions each is usually suggested.

But what to do if an athlete is just starting to master the apparatus, and his own weight does not allow him to carry out the classic training program?

In this case, you can use an ascending/descending load pattern in each approach (such as a “pyramid”), which will allow, over time, to increase the absolute number of repetitions. With approximately 5 approaches, it looks like this:

day: 1 1 2 1 1
day: 1 1 3 2 1
day: 1 2 4 3 2
day: 2 3 4 3 2
day: 2 3 5 4 2 etc.

Those. we try regularly, little by little, but increase the load until we can perform the required number of repetitions.

This approach allows you to increase strength and muscle endurance, preparing the body for mass work.

It can be started when the athlete can confidently perform 6 repetitions in each approach, controlling the speed of movement in the active and negative phases.

After reaching 12...15 push-ups in each of the five repetitions, it makes sense to think about using weights to progress loads and grow the triceps.

By the way, I told this trick with the “pyramid” to the participants of the “Extreme Mass Gain” course.

In this course you will learn a lot of practical things and are guaranteed to gain those treasured kilograms under my guidance.