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 worked on the uneven bars?
Many people mistakenly believe that dips are intended solely for working the pectoral muscles and triceps . There is some truth in this, because it is with their help that the movement is performed.
But the front, middle deltoids and forearms are also actively loaded here. And depending on the angle of the torso, you can achieve the involvement of the latissimus dorsi muscles in the work.
The abdominal muscles, lower back and biceps actively work as stabilizers.
Dips are a kind of deadlift. The only difference is that the deadlift is the record holder for the involvement of the muscles of the entire body, and the parallel bars - only the upper part.
Additional recommendations
Like any other workout, parallel bars exercises should begin with a short warm-up of the whole body. It will warm up all the muscles and reduce the likelihood of injury. If you can’t work with parallel bars, it’s better to start with simple push-ups. Classes should be regular, with a uniform increase in load. After push-ups with a straight body can be done confidently and without causing much effort, you can proceed to the uneven bars.
Beginners should not immediately take up weighted parallel bars exercises. It is much more effective to first practice the correct technique, learn to understand your body and determine how muscles work. One correct repetition gives more benefit than 5 incorrect ones.
The ideal scheme for beginners is considered to be if mastering the uneven bars begins with the bench press. The exercise is difficult, but it can be made easier by resting your feet on the bars. The difference between these push-ups is that on the parallel bars, the chest can be lowered below the level of the hands. Snatches are performed slowly, in 3-4 counts. After the number of repetitions reaches 20, you can begin the “triceps” technique. After mastering triceps push-ups (at least 15–20 repetitions), you can move on to “chest” training. After conquering them, they move on to working on uneven bars with weights.
Exercises with parallel bars were part of the training program for bodybuilders back in the 50s of the 20th century, but despite this, the complex is by no means considered outdated. It is still effectively used by athletes to develop the pectoral muscles and triceps. Ease of implementation, accessibility and tangible results make this exercise an undoubted leader.
Before you start exercising, you need to study which muscles work during dips. Then make a diagram. Even if you can’t immediately complete the desired number of repetitions, it’s okay. Persistence and work will help you “conquer” this simulator. The main thing is to gradually hone your technique, work with weight, and increase the number of approaches. And after some time you can become the owner of a magnificent sculpted torso and pumped up arms.
Mastering the parallel bars should start with push-ups.
The next step will be horizontal dips; you should train until the number of repetitions reaches 20
The triceps are worked first, then the pectoral muscles.
Only after fully mastering the technique of performing simple push-ups can you move on to weight-bearing exercises.
Types of push-ups
There are two main types of dips. Depending on the position of the torso and elbows, you can direct the load either to the chest or to the triceps.
Chest style
The main points when doing chest push-ups:
- Wide beams are used
During push-ups, the elbows are spread to the sides and slightly back. This allows the pectoral muscles to be more involved in the work.
- Body position vertically or tilted forward
The tilt allows you to additionally engage the lats, which turns the exercise into a complex one (both the chest and back swing).
- Full range of motion
When doing this, be careful not to go too low. Since movement from a very low position is carried out due to the strength of the ligaments, frequent abuse of the fullest amplitude leads to inflammation of the pectoral and shoulder ligaments in many people.
In addition, the load on the shoulder and elbow joints, which are already quite fragile, increases.
Triceps style
For triceps push-ups, narrow bars are used (approximately shoulder-width apart).
During the entire movement, the elbows are pressed against the body, the amplitude of movement is incomplete - approximately half the trajectory.
We extend our arms at the top point more than in the first option, and lower ourselves so that the elbow is not lower than shoulder level (less possible).
The division into chest and triceps types of dips is very arbitrary, since in any version both the chest, shoulders, and triceps work.
It is simply believed that the chest style activates the pectoral muscles more, and the triceps style activates the triceps brachii muscle, respectively.
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.
Dips program for mass and strength
Depending on your goals, the parallel bar push-up program varies.
When training for weight:
- The optimal frequency of classes is 1-2 times a week
- working approaches - 3-4
- number of repetitions - 6-10
- pauses between approaches - 2-3 minutes
As soon as you manage to do 10-12 times in a set, you need to increase the load. Typically, a disk from a barbell is used for this, which is attached to a special belt using a hook.
As an alternative, chains are used (they are hung around the neck), weights (on the belt), or body armor.
When training for strength, the load pattern is similar:
- rep range – 1-5
- from 3 to 5 working approaches
- rest reaches 3-5 minutes
Main steps for manufacturing
How can you make wooden beams? We sequentially perform the following actions:
- The selected wood is sawn into four equal pieces to make the posts. Cuts are required in each support so that the crossbars can be installed at the same height. This way you can simply adjust the position of each pole;
- They must be well fixed in the earthen pits using concrete pouring. If the length is sufficient, concrete may not even be needed;
- Taking into account the fact that it is not worth saving on your safety, it is better to abandon old trees or slabs pressed from shavings. Such lightweight materials can withstand minor loads, which means there is a high risk of injury;
- After securing the support posts, the crossbar is inserted and securely secured with latches;
- Once the projectile is ready for use, experts recommend that it be properly treated with special materials for protection. They will prevent the negative effects of ultraviolet radiation, as well as harmful insects and bad weather. An excellent solution would be to install such equipment for sports in your summer cottage. Here you can always choose a time for this.
Dips program for relief and endurance
The uneven bars training program to increase endurance has its own characteristics.
Here all workouts are performed using your own body weight. The main goal is to do as many repetitions as possible in one set without resting.
To achieve high results, special schemes are used.
To ensure increased endurance, try the program suggested below.
This is a three-week training cycle during which you will add 3-5 repetitions to your best result.
By regularly using this scheme, from the starting 10 push-ups on the parallel bars, it is quite possible to reach 40-50 push-ups in one approach in 3-4 months.
To start practicing this program, determine your best result for a maximum in one approach. From the obtained figure the load for the next three weeks is calculated.
For example, your maximum is 10 repetitions. In the first workout, the load is 4×(max-4). This means you need to do 4 sets of 6 times (10-4=6). In the second workout - 3x (max-3), 3 sets of 7 repetitions. And so on.
Having set a new personal record at the end of the third week, the load for the next three-week cycle is calculated from the new maximum.
You need to exercise 3 times a week, no more! Your muscles, ligaments and the body as a whole need rest to recover.
Results
If there is a desire, a solution and a way will always come. The main thing is not to stop at the manufacture and installation of the projectile, but to use it for its intended purpose.
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For many athletes, parallel bars have long been retrained from a sports equipment into clothes dryers and additional places for storing clothes. Don’t repeat their mistakes; there are simpler devices for similar purposes.
DIY sports bars
If you decide to make the simulator in question on your own, you should worry about the appropriate materials and tools. Next, we follow the following manipulations:
- Take a couple of pipe sections 1700 mm long and four similar pieces of 1500 mm each.
- You will need a couple of metal corners, a drill, and a welding unit.
- The corners are attached using screws, one of them is on the floor, at a height of 1700 millimeters above it.
- Four pipe sections (1.5 meters each) are welded to the corners at a distance of 50 centimeters from each other. The two upper elements and two lower analogues will become a simulator called “uneven bars”.
- All that remains is to connect vertical tubes 1700 mm long at a distance of 1200 mm to each other.
Now the complex exercise machine with parallel bars and horizontal bar can be considered ready for use. Additionally, it is recommended to finalize the aesthetic side of the project and carry out finishing work on your own.
Exercises for the abs
In the previous sections, we looked at exercises in which the athlete's body remains relatively motionless, and the dynamics are focused on the upper limbs. What muscles swing on the uneven bars when the arms are not involved in the dynamic phase? First of all, these are the abdominal muscles. Here are the most popular and effective abdominal exercises:
- straight leg lift;
- raising bent legs;
- Roman chair on bars;
- corner turns.
Straight leg raises are a classic exercise for quickly strengthening and developing the lower abdominal muscles . It is most convenient to perform it on uneven bars that have supports for the back and elbows, but an ordinary apparatus will do. Having fixed your body motionless in the upper position, raise your straight legs to the level of the bars, eliminating any other movements as much as possible.
Raising bent legs is a slightly easier exercise, pumping up the same lower abs , but here the muscles of the legs and back . While in the upper position, bend your knees and pull them as close to your chin as possible.
The parallel bars can be used as a Roman chair , which will allow you to work the muscles of the upper and middle abs , as well as the latissimus dorsi muscles. The technique for performing the exercise is completely similar to the classic Roman chair, except that the safety requirements due to the high height will be much higher.
Corner turns are the most difficult exercise for experienced athletes, allowing you to very effectively train the middle, lower and lateral abs . To perform the exercise, take your starting position in the middle of the apparatus and raise your legs as if performing a regular straight leg raise. Then raise your legs another 5-10 cm above the level of the bars and move both legs alternately to the left and to the right as much as your flexibility allows. Please note that at first, performing the exercise may be difficult.
On our website you will find an excellent training program for the uneven bars and horizontal bar for a month.
