Since you opened this article, it means that you are no longer a beginner in training and you can even do a dozen or two push-ups on the uneven bars. This is not bad, but a real man should calmly make a fifty-kopeck piece. Surely, when you were little, you heard how grown-up uncles agreed in the yard to "throw a half-a-dozen"? They spoke just about push-ups on the uneven bars! Now you have grown up, which means that it is time for you to pump strength and endurance too!
Instead of an introduction
I wrote this program for those who already do 20-30 push-ups on the uneven bars and want to increase this number to a serious value of 50 repetitions.
If your level is lower, then I recommend that you first devote time to training the base, maybe even go through my program once
Well, we're starting!
Week #1 - What if...
The first week of our program will be introductory. Because you must first get to know the enemy before attacking him. All wise commanders do this, and if you are not yet a wise commander, then especially for you, Sun Tzu published the treatise "The Art of War". You can google it, but be careful with the search results for "Sun". Anything happens.
But back to training. Before you attack a fifty kopeck, you need to try to make a fifty kopeck. And that is exactly what you will do. But first...
Warm up:>
This is a warm-up, so start it at a calm pace and do not chase anywhere. Your task is to warm up before the main workout, and at the same time, put 100 push-ups from the floor in your pocket. After that, you can proceed to the main workout:
What if...:>
10 dips, rest 1 minute.
50 dips, rest 5 minutes.
40 dips, rest 4 minutes.
30 dips, rest 3 minutes.
20 dips, rest 2 minutes.
10 dips, rest 1 minute.
This scheme is called
At this point, you are most likely already stuffed into the trash, but the training is not over yet, because you have to do ...
Hitch:>
4 sets of 25 push-ups with a rest of 2-3 minutes.
Week #2 - Hellfire
Did you return to the site refreshed and rested? It better be like this, because today your muscles will just BURN!!! But before that, do a warm-up before training, repeating the exercises for
We will consider this a pre-warm-up, and now go to the warm-up!
Warm up:>
4 sets of 25 push-ups from the floor with legs on the bench with a rest of 2-3 minutes.
Well, now you are warmed up and ready to attack the bars with all your might. Let's see how you can cope with the first task, which is called OSCILOSCOPE! Difficult? Let's go by syllables - OS-CI-LO-GRAPH. No idea what is it? Picture to help:
Oscilloscope:>
(Latin oscillo - I swing + Greek γραφω - I write) - a device designed to study (observe, record, measure) the amplitude and time parameters of an electrical signal supplied to its input, either directly on the screen or recorded on a photo tape.
Surely at this moment you are in general confused what all this has to do with training? See the diagram below and you'll understand.
OSCILLOSCOPE:>
Do push-ups on the uneven bars according to the following scheme: 20,10,15,10,20,1,15,10,20,1,20,10,15,10,20,1 with a rest of no more than 60 seconds between sets.
Where there are large numbers of repetitions (10, 15, 20) - you do ordinary push-ups on the uneven bars, but where there is 1 repetition - you do according to the following scheme - you start from lower position and slowly rise up (for 10 seconds),
then down (for 10 seconds), then up again (for 10 seconds).
This is 1 rep.
Good luck.
How does it feel? Did you like making singles? Are your muscles on fire? And we're only half way to hell! If Dante were training with you, he would say that we are now on the 4th lap and will soon meet with Plutos. And that means taking a few minutes off before your next set!
So, are you ready to get out of this hell? Then you have to go through the wheel of Samsara! What?! Do you know anything about Samsara?! How did you plan to achieve success on horizontal bars and parallel bars without this knowledge???
Samsara or samsara (Skt. संसार, saṃsāra IAST "wandering, wandering"):>
The cycle of birth and death in worlds limited by karma is one of the basic concepts in Indian philosophy: the soul, drowning in the "ocean of samsara", seeks liberation (moksha) and getting rid of the results of its past actions (karma), which are part of the "network of samsara". ".
Enriched your horizons? Great, now listen to how the wheel of Samsara looks like in the form of an exercise:
Wheel of Samsara:>
Take emphasis on the bars at their very edge,
do 5 pushups, rearrange right hand on the crossbar on which the left hand stands, do 5 push-ups, rearrange left hand on the bar where the right hand was at the beginning, do 5 push-ups, move the right hand to the bar where the left hand stands, do five push-ups, move the left hand to its original bar.
In fact, you will do a U-turn on the spot (well, 20 push-ups in between), your task is to move forward a little on each circle,
only in this way can you reach the end of the bars and get out of hell.
Nobody said it would be easy, right? If at some point you realize that you no longer have strength, or if you see that you are stuck in place and not moving forward, then get off the bars, rest a little, and return to the exercise from where you left off . Your main task is to reach the end!
Hitch:>
4 sets of 25 push-ups from the floor with legs above the hands with a rest of 2-3 minutes.
4 sets of 25 push-ups with a rest of 2-3 minutes.
I think you deserve a good rest, so come back in a week and we'll continue on to 50 dips per set and in good quality!
Week #3 - Feeling Powerful
Half way done, half way still to go. How do you already feel the devilish power in your muscles? Not yet? Well, after today's workout, you can feel it!
After a light pre-warm-up, move on to our standard push-up warm-up, which will prepare you for the upcoming work. As you may have guessed, this week we will add another hundred repetitions!
Warm up:>
4 sets of 25 push-ups from the floor with legs on the bench (legs above arms) with a rest of 2-3 minutes.
4 sets of 25 push-ups with a rest of 2-3 minutes.
4 sets of 25 push-ups from the bench (arms above legs) with a rest of 2-3 minutes.
Pummeled? Great! Today's first episode will be completely different from anything you've done before. This time, no complex names and abstruse oriental terms, only push-ups on the uneven bars, only hardcore!
3,2,1, Let's go!:>
You do 3 sets of 5 reps, then a maximum of push-ups and so on three times. Rest between 5 no more than 30 seconds, rest after the last five and before the maximum - 2 minutes.
Pretty good huh? I also like this series, because it is somewhat reminiscent of the launch of the Vostok-1 spacecraft! The first three sets go just like 3, 2, 1 and drove to the max! But this is not the time to indulge in emotions, because the second series is already waiting for you!
Force Penetration:>
Take emphasis on the uneven bars at the very edge,
do 1 rep, go to the end of the bars forward and do 2 reps, go (back) to the end of the bars back and do 3 reps and so on until you reach 10.
If at some point your strength leaves you, you can get off the bars, rest for a minute and come back. You start the return by performing the last number of push-ups performed.
This series is already much more serious, because few people are able to move normally on uneven bars without preparation. Forward is still okay, but moving back is a real test even for those who have been practicing on street playgrounds for more than a year. And also on the hands scored after the last series, so this is generally a separate test. Which you must pass if you want to succeed!
I don’t know if you paid attention or were too absorbed in training, but in the first week you had only 1 circuit, in the second week there were already 2 circuits, and now you are already in your third week, which means that you have to one more thing before you go to cool down!
???:>
The word "robot" in the title of today's plan is not just that. Robots do not experience emotions. They are just machines that run the programs they have. Cycle after cycle, algorithm after algorithm, not thinking for a second, not stopping for a second, not evaluating for a second. Become a robot. This is your only chance to reach the end.
I am a robot:>
Get on the bars, do 1 pushup, pause for 5 seconds, do 1 more pushup, pause for 5 seconds, do 1 more pushup, and so on, until you have done 100 pushups in total.
You have to give all your best, because without it there will be no results. If you can't do all 100 pushups per set, then get off, pause for 3-5 minutes, and come back. And so on, until you finish it.
One of the biggest problems people have when doing 50 bars per set is emotional and physical fatigue. And in order to overcome it, you need to develop an emotional and physical endurance. And it is for this purpose that Caracal has specially developed this scheme.
If you did everything right, then it’s unlikely that you will have enough strength for anything else today, so just take a hitch and go home to rest. You have a week of rest ahead of you and then test your new highs!
Hitch:>
3 sets of 30 push-ups from the floor with legs on the bench (legs above arms) with a rest of 2-3 minutes.
3 sets of 30 push-ups with a rest of 2-3 minutes.
3 sets of 30 push-ups from the bench (arms above legs) with a rest of 2-3 minutes.
3 sets of 30 push-ups from the floor with legs on the bench (legs above arms) with a rest of 2-3 minutes.
Conclusion
When you look back, it always seems that time has flown by very quickly. So these 4 weeks of training for push-ups on the uneven bars flew by like one day. Whatever the case, if you trained hard and followed all my instructions, your level should have risen significantly! And this means that after a few days of rest, you can try to make your maximum on the uneven bars and it will definitely be more than 50! And don't forget to thank me in the comments after that.
There are many different types simulators for training all parts of the body. Bars - one of the most affordable options, you can find these two crossbars in a neighboring yard along with a horizontal bar. If you train correctly according to the scheme in compliance with the technique, you will be able to pump all the muscles of the body using only the bars.
What does the uneven bars contribute to
Some athletes mistakenly believe that the projectile does not provide a lot of choice for exercises, that the main focus of training on the uneven bars is triceps, but this is far from all. When changing the angle of the body position, rearranging the hands, you will have the opportunity to train:
- back
- biceps;
- breast;
- press;
- shoulders.
Exercises on the uneven bars are not only push-ups, but also pull-ups, static options, combined approaches. As a rule, work is carried out with own weight which will help to strengthen muscles, lose weight. If you need to gain mass, you will have to work with weights. The effectiveness of training with this projectile is as high as when working in the gym, subject to the technique and regularity of training. Such classes are well suited for both men and girls.
Bars training program
The choice of a training scheme depends on your goal (lose weight, pump up), the muscle group that needs to be worked out. For example, a guy wants to lose weight and at the same time build more shoulders. He will need to perform at an intense pace with a minimum interval between sets, incomplete push-ups with an inclination. The preparation of a training program should be approached individually, but most schemes include such exercises on the uneven bars:
- push-ups with an emphasis on triceps;
- push-ups with an emphasis on the chest;
- leg lift for the press;
- parallel pull-ups;
- regular pull-ups;
- static press training (corner).
The duration of classes, intensity, number of repetitions of approaches - all this affects the final result. You need to choose a training option based on your goal. Here are some recommendations for beginners that are needed for effective training:
- To lose weight. You should perform 10-12 repetitions in each approach, between them take a break of no more than 20 seconds. This will help you keep your heart rate within the required range to speed up the fat burning process. The complex should include at least 3-4 exercises, and the duration cannot exceed 25-30 minutes.
- To strengthen the muscles and pump them up a little. It is necessary to engage in a more relaxed pace, rest can be up to 1 minute between sets, which should be at least 4-5 for each exercise. Reps should be at least 15-18. You can use a little weight.
- For strength training. In this case, you can not do without additional weight. Take a backpack and put heavy books, dumbbells (if you have at home) or something to make 6-7 kg of extra weight. In the complex, select 3-4 exercises, perform 3-4 sets of 7-8 repetitions. Rest can be 1-2 minutes.
Exercise technique on uneven bars
To work effectively with this projectile (as with any other), it is important to observe the technique. The result of classes depends on how far your hands will stand, how you breathe. You can do it in the morning, afternoon or evening, the main thing is that you are comfortable and you are not too tired. In the absence of a sufficient amount of energy, there will be no benefit from training, muscle development will not occur. During the approach, you need to control the following points:
- position of hands and body;
- breath;
- movement mechanics.
Push-ups
It is one of the simplest, most popular and effective exercises on the bars. It is easy to perform for beginners (boys and girls), the technique is simple and understandable. There are two main types of push-ups that load different groups muscles:
Classic push-ups on the uneven bars:
- Jump onto the projectile or use a stand to get into the starting position.
- The arms are parallel, the body is even, the legs can be slightly bent at the knees, keep your head straight, look forward.
- Begin to bend your elbows as you inhale, dropping down. Keep your head straight, body slightly tilted forward.
- Lower yourself until your shoulders are at the level of the projectile. Then rise again to the starting position as you exhale.
- At the end point, the elbows should not be fully extended, otherwise the load from the muscles will be transferred to the joint and the efficiency will be lower. Always keep your elbow slightly bent.
- Girls do not always manage to rise from the bottom point. With such a problem, you can swing only with negative approaches: just go down slowly. Then jump back onto the projectile and repeat the lowering. Do this version of the exercise until the muscles get used to it and you have enough strength to perform the lift up.
Chest push-ups:
- Get into position as you would with regular push-ups. Place your legs and arms on the crossbars.
- Start pushing. Efficiency increases due to the fact that you can go lower. This stretches the muscles of the chest and loads them more. In the usual push-ups, the floor interferes with this.
Pull-ups
Not quite a standard option on the uneven bars, it is easier to work in this direction on the horizontal bar, but in the absence of the latter, you can also swing on the uneven bars. Here, too, there are two options for execution: classic pull-ups and parallel grip. In the first case, use the crossbar as a horizontal bar. Bend your legs and do any pull-ups: wide, narrow, regular, or reverse grip. In the second case, a parallel grip is used:
- Grasp the projectile with your hands, throw your legs on the crossbars. You must hang on your hands.
- Perform pull-ups to the bars on the exhale. Try to use the muscles not in the arms, but in the back.
- Return to the starting point.
Bars workout
This sports equipment helps to pump a large number of muscle groups. If you use a comprehensive training program, then in one session you can load the triceps, chest, back, shoulders, and abs well. Below is an example for beginners for the first time. In the future, experienced athletes will need to replace some exercises. Workout example:
- Push-ups are classic. The technique of the exercise has been described above. Do 3-4 sets of 10-12 reps. If you manage to do less, it's okay, do enough to feel the load.
- Push-ups for the chest. The technique has been described above. Perform 3-4 sets with the same number of repetitions.
- Pull-ups with a parallel grip. 1-20 reps, 3-4 sets.
- Press leg raises. Take the starting position, as with classic push-ups. Straighten your arms completely, fix the body and slowly raise straight legs in front of you. You should get a “corner”, at the top point, try to linger for 2-3 seconds, then slowly (without throwing) lower them down. Repeat the movement 10-15 times. Enough 2-3 approaches.
Video
Bars are perhaps one of the most underrated sports equipment for achieving good physical shape. In addition to the usual working position, in which a conditional chest or triceps is trained, if you have imagination, you can pump anything at all. With the condition that there are bars in almost every yard among high-rise buildings and on each sports ground, you just have access to an invaluable simulator.
What muscles work on the uneven bars
Let's start with standard exercises on the uneven bars, when you stand between two pipes, take the support and lower yourself. A lot depends on the angle and amplitude of repetitions.
- For example, if you spread your elbows to the sides when doing push-ups on the uneven bars, you will help stretch the side of the pectoral muscle, which will enhance its study. Basically pectoral muscles easy enough to download this way.
- If you press your elbows to the body, pushing up on the uneven bars, then the emphasis is on the triceps.
- When you lean back, you can hit the same triceps and lats much more.
How to practice on the uneven bars
Experimenting with grips, the load changes or accents are placed. And all this with only the same type of exercises. The usual exercises that you did on the floor will be transformed into something else if you do it on the uneven bars. For example, push-ups. Performing them on pipes, the amplitude will be much larger, which will allow you to pump the pectoral muscle very well. There is also a good exercise - a bench press from some surface, where you sit with your back against a bench, put your hands on it and only raise your body horizontally with them, while your legs just lie on the floor. On the uneven bars, obviously, the amplitude is also much larger.
Lifting the body into a seat - standard exercise on the press. On the floor, a problem often arises in the fact that during movements the lower back is rubbed and becomes uncomfortable.
However, here it is worth being careful and controlling yourself. When training, on the uneven bars you can lower the body very low. This could be useful if it did not harm the spine. Everything needs to be done right.
Well, if you have a fantasy or just a desire to know more, then you can come up with so many different strange and very effective exercises. Such gymnastics on the uneven bars will only benefit. In extreme cases, they can even be used as a horizontal bar, you just have to pull yourself up with a corner.
But there is one problem with them - the risk of damaging the joints or getting sprained. This is easily corrected by good and correct technique.
There are no particular contraindications on the uneven bars, except for those who have problems with these same joints or those who do not consciously perform approaches.
If you train with a hot head to just do, then there will be more harm.
Top 9 exercises on uneven bars
1. Standard bar press
- Jump onto the bars.
- Pull your elbows towards you.
- Work to your full potential.
2. Bench press with elbows to the sides
- Jump onto the bars.
- Move your elbows away from you.
- Work to your full potential.
3. Incline Bench Press
- Jump onto the bars.
- Tilt the body as far forward as possible, and slightly lift the pelvis and hold.
4. Shoulder Press
- Get between the bars.
- Jump in and push yourself up.
- Raise your shoulders up and down.
- Lift yourself up with your upper back.
This exercise will work well on the trapezoid, shoulders and neck. Exercise analogue.
5. Push-ups on the uneven bars lying
- Take an emphasis lying on the uneven bars.
- Get down as low as possible, but do not bend in the lower back.
6. Incline Dips Bench Press
- Jump onto the bars.
- Legs, also, throw on the pipes in front of you.
- Tilt the body back.
- Get as low as you can.
7. Reverse Bar Press
- Jump onto the pipes.
- Place your hands with your fingers towards you.
- Push up.
8. Walking with your hands on uneven bars
- Jump onto the bars.
- Use your hands to move to the other end.
extremely interesting and useful exercise. Works as a static and strengthens your body. You can play around and complicate it by requiring movement by jumping with your hands. You can also do push-ups after each shift. It's up to your imagination.
9. Exercise on the press
- Jump onto the bars.
- Raise your straight legs above the bar.
- Move them apart so that they slightly extend beyond the bars.
- Slowly lower your legs down.
Bars training program
Thanks to the versatility of the bars, we have a variety that will help to properly distribute the load on different muscles and lengthen your workouts. In principle, as in any other area, the training schedule on the uneven bars is approximately the same - daily or 3 to 1. The difference is that training on the uneven bars every day is strengthening, maintaining and a slight increase in overall tone. If you have a lot of free time and energy, you can do this workout on the uneven bars every day, and on some days some other one, up to the same muscles. This has a positive effect on the overall physical form and discipline.
The order of the complex of exercises on the uneven bars is as follows:
- Push-ups horizontal (15 times).
- Standard press (10 times).
- Bench press back (15 times).
- Bench press with elbows to the side (10 times).
- Shoulder press (12 times).
- Bench press forward (8 times).
- Reverse grip press (7 times).
- Walking on uneven bars with hands.
Rest between sets 70 seconds. It is advisable to perform the set twice, but it depends on your physical development. If it's difficult, then start with one. Climbing is the final exercise, which is recommended to be done at the end of a workout, not a circle. The press, which was described above, serves in order not to slow down the intensity. He is in this text just as an example. good exercise, which, although similar to , is still different. However, if you want to burn more calories, then instead of resting between circles, do this exercise.
Warm up well so as not to get injured.
For beginners in sports who are engaged on the uneven bars, you can try to perform only a standard bench press to get used to it.
For girls standard dips and abs are better, instead of deviations and grip changes.
Push-ups come first in order to more adapt the muscles to the next load, and not the joints. The most trivial, but important rule You train for yourself, not for someone else. This means that each repetition must be of high quality. Don't sag at the pace. Breathe. No need to hold your breath while doing challenging tasks. This will destroy your body before you reach the end of the first round. AND . This technique will not only improve your performance during training, but also improve the result after it.
Conclusion
Bars are a unique projectile. With the help of them, you can pump everything that you want. Probably, only legs are impossible, but even here you can think of something. Don't limit yourself to pattern exercises. Training should not be focused on one muscle or even a group. A non-standard approach will improve you comprehensively. You will be hardy and strong and not only in those things where you train.
Exercises on uneven bars in video format
Bars and a horizontal ladder are indispensable elements of any outdoor sports ground, along with a horizontal bar. This is no coincidence, they perfectly complement the crossbar. The fact is that on the uneven bars you can do not only traction movements; exercises, including elements for the development of endurance, flexibility and coordination, are much more for them than for the horizontal bar. At the same time, just like on the bar, you train the entire upper half of the body, including the core. And the horizontal ladder is a great grip tool.
Below is basic set exercises on uneven bars (which is divided into three groups according to the level of difficulty), a block dedicated to exercises on a horizontal ladder, and an express workout constructor.
Beginners
You are here if you see the bars for the first time. Train 3-5 times a week for 3-4 weeks and sometimes try to do a full push-up (for the right way - see the first exercise in the next block). In this block, as in all others, the exercises are arranged in order of increasing difficulty.
Stand in front of the bars, along the crossbars. Place your hands on the bars (A). Jump out on straight arms, completely extinguishing the rocking of the body (B). Slowly drop to the ground without accompanying the return to the starting position with the work of the hands. Repeat.
Important As your strength grows, try to jump as little as possible and include as much as possible in the arm lifting phase.
Put your hands on the bars and come out on straight arms. Move your legs forward a little, as in the photo (A). Without changing the position of the body, pull your knees as close to your shoulders as possible (B). Return to starting position and repeat.
3. Access to the uneven bars + negative push-ups
Stand in front of the bars, along the crossbars. Place your hands on the bars (A). Jump out on straight arms, completely extinguishing the rocking of the body (B). Now slowly, for 6-8 counts, lower yourself down, bending your arms (B). Jump to the ground, returning to the starting position. Repeat.
Put your hands and feet on the bars, stretch the body in line with your legs, as in the photo (A). Bending your elbows, lower yourself as low as possible (B). Return to starting position and repeat.
Experienced
If you can already do push-ups a couple of times from the bars, go to this block. The goal is to learn how to perform 20 or more regular push-ups at a time. In parallel with the increase in performance in push-ups, do not forget other exercises for experienced ones in order to achieve a versatile and most harmonious development.
Put your hands on the bars, kick off the ground with your feet and come out on straight arms. Slightly bend your knees and take your pelvis back. In this position, the body will lean forward slightly, which will reduce the range of motion in the shoulder joints, protecting them from injury (A). Bend your elbows and lower yourself to a position in which your shoulders (part of the arm from the elbow to shoulder joint) will become almost parallel to the floor (B). Push up with your arms fully extended. Repeat.
Put your hands on the bars and come out on straight arms. Move your legs forward a little (A). Without changing the position of the body, raise your legs slightly bent at the knees to the horizontal or higher (B). Slowly return to the starting position and repeat.
Put your hands on the bars and come out on straight arms. Keep your legs and torso vertical (A). Raise your right leg to the horizontal or slightly higher (B). Lower it, returning to the original, and raise left leg(IN). This is one repeat.
Stand on straight arms, then raise your legs slightly bent at the knees so that your feet are higher than the bars (A). From this position, slowly turn the body and legs, first to the right (B), and then to the left (C). When turning, try not to bend your elbows too much. This is one repeat.
5. Straight leg raises + corner twists
Stand on straight arms, bringing your legs slightly bent at the knees slightly forward (A). Gently raise your legs above the bars (B). Now, keeping the resulting corner, turn first to the right (C), and then to the left (D). Return to the starting position by lowering your legs down. Repeat.
Stand on straight arms, then raise your legs slightly bent at the knees so that you get a right angle between the hips and the body (A). Bending your elbows, go down, keeping the corner (B). Return to the starting position without lowering your legs and repeat.
Place your palms on the ground a little wider than your shoulders, and put your straight legs on the bars, as shown in the photo. Make sure that the body is in a single line with the legs (A). Without arching at the waist, bend your arms and lower yourself as close to the ground as possible (B). Return to straight arms and repeat.
Important This exercise not recommended for people with health problems of cardio-vascular system and those with visual impairments.
Come to the bars from the side and grab the bar closest to you with your right palm from below, bring your legs slightly forward, keep your free hand behind your back (A). Bend your left arm at the elbow and pull yourself towards the bar (B). Return to starting position and repeat. After doing the required number of repetitions with one hand, do the same with the other.
Important In the process of performing this exercise, do not bend in the lower back and do not fail the pelvis down.
Stand on straight arms (A) and walk on your arms, alternating them (B), to the end of the bars. Drop to the ground, turn around and continue. One pass counts as one repetition.
Stand on straight arms (A). In jumps of 10–20 cm (B), trying to help yourself with your legs and not bend your elbows too much, move forward to the end of the bars. Drop to the ground, turn around and continue. One pass counts as one repetition.
Stand on straight arms (A). Shrug (B). Return to the starting position without bending your arms. Repeat.
Important This exercise will not only make it easier for you to perform many exercises on the horizontal bar, but will also be extremely useful for preventing injuries to the shoulder joint.
Experts
We offer experts only the most complex and interesting. Move on to this block gradually: keep doing the advanced exercises, but add 1-2 expert exercises to them, mastering more and more sophisticated exercises, doing more repetitions in them and combining exercises in combinations.
Stand on straight arms (A). Bend your elbows and lower yourself down (B). Now move back a little and put your forearms on the bars (B). Return to position (B), then push up and return to the starting position. It was one repeat.
Stand in a horizontal position on the uneven bars, placing your hands and feet on them. Extend the body in line with the legs (A). Bend your elbows and lower yourself down (B). Now sweep your whole body back a little and place your forearms on the bars (B). Moving in reverse order, return to the starting position. Repeat.
Stand with straight arms on the bars, turning your back to the crossbar. IN starting position arms should be slightly bent at the elbows (A). Bend your arms and lower yourself as low as possible without placing your feet on the ground (B). Return to starting position and repeat.
Stand on straight arms (A). Swing your legs forward and throw them over the bars, spreading them apart (B). Leaning on your feet, move the body forward and rearrange your hands in front of you (B). Then throw your legs over the bars, bringing them together and taking them back (D). Using the gained inertia of the swing of the legs and body, immediately begin the next repetition.
Stand on the side of the bars. Grab them with an overhand grip and hang with your feet off the ground (A). Powerfully pull yourself up (B) and quickly throw your shoulders over the bars (C). Now push up on straight arms (D). Moving backwards, return to the starting position. Repeat.
Important Try to ensure that the entire upward movement is performed in one coordinated movement.
Stand on straight arms (A). Turn to the right and quickly move your left hand to the right bar (B). Continue the rotation to the right, moving your right hand to the bar located behind (B). Place both hands back on the same bar (D). Continuing the rotation, return to the starting position. Repeat on the other side. Two circles (clockwise and counterclockwise) count as one repetition.
Exercises on a horizontal ladder
Hang on the rungs of the stairs, holding them with a narrow grip. Bend a little in thoracic region and look up (A). Bend your elbows and lift up (B). Return to straight arms and sweep the right side to the side so that it turns out medium grip shoulder width (B). Pull up again (G). Straighten your arms and now move your left hand to the side so that the grip is wider than your shoulders (D). Pull up (E). Return to the starting position, repeating everything in reverse order. Do one pull-up with each grip variation. All 5 pull-ups will count as one rep.
Hang from the bar (A). Move the right hand forward first (B) and then the left (C). Continue walking in this way to the end of the stairs. Drop to the ground, turn around, grab the bars again and keep going. Count the round trip as one repetition.
Hang from the bar (A). Helping yourself with your feet, jump immediately sweep both hands forward to the next crossbar (B). Continue jumping non-stop to the end of the stairs. When finished, jump off, turn around and repeat. Count the round trip as one repetition.
Hang from the bar (A). Move to the next bar by placing your hands on it in turn (B). Now raise your legs slightly bent at the knees to the horizontal (B). Lower your legs, take the next step and raise your legs again. Proceed in this way to the end of the stairs. When finished, jump off, turn around and repeat. Count a one-way pass as one rep.
Hang on the ladder with your back to the direction of travel (A). Take turns placing your hands on the bar behind you (B). Continue moving backwards to the very end of the stairs. When finished, jump off, turn around and repeat. Count the round trip as one repetition.
My own coach
Here's an example of express training on uneven bars and horizontal stairs.
1. If you are not doing anything else, train according to this scheme 4 times a week.
2. If you go to the gym, then 2 times is enough as a warm-up before working with weights.
Pay attention: in the description of training, the designation "MAX" is used - "Perform the maximum repetitions."
| BEGINNING | EXPERIENCED | EXPERT |
| 1. Access to bars 10 * 5 | 1. Regular dips 4*MAX | 1. Triangle 3*MAX |
| 2. Push-ups in a horizontal stop 4 * MAX | 2. Turns in the corner 4 * 10 (in each direction) | 2. Korean push-ups 4*MAX |
| 3. Knee lift 4*MAX | 3. Diagonal push-ups 3*MAX | 3. Exit by force on uneven bars 6*MAX |
| 4. Pull-ups narrow, medium and wide grip 3*MAX | 4. Reverse pull-ups on bars with one hand 4*MAX (each hand) | 4. Rotation 360 degrees 2*MAX (both directions) |
| 5. Hanging transitions on hands 2*MAX | 5. Walking on hands 3*MAX | 5. Pull-ups with a narrow, medium and wide grip 4 * MAX |
| 6. Hanging jump transitions on hands 2*MAX | 6. Transitions backwards 3*MAX | |
| Rest between sets as you feel good, until full recovery. Do this workout 2-3 times a week. | Rest between sets - 60-90 seconds. Such training with the proper level of preparation can be carried out 3-4 times a week. | Since you are an expert, then do this method 4-5 times a week. Rest no more than 45-60 seconds between sets. |
Valuable tips
If you want to make your own workout, then follow the simple rules. Warm up, start with simple exercise to get into the workout. Then devote some time to mastering the new element, after which load the core. Finish off with a couple of grip exercises (for example, on a horizontal ladder).
- 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;
- maximum additional weight - 197 kg in one repetition - established by Marvin Eder. The record is not official.
- bars - every workout;
- pull-ups - once a week;
- squats with your weight - 1 time per week;
- push-ups from the floor with different grips - once a week, but not more than 4 sets of 20-25 times.
- Monday: bars, crossbar;
- Wednesday: bars, squats;
- Friday: bars, push-ups from the floor.
- Special belt with chain. The length of the chain is adjustable, the degree of freedom of 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 hand, the risk of increased injury risk and a source of possible discomfort.
- Regular power belt. The dumbbell is pushed under the belt buckle, while the weight is rigidly fixed and is close to the center of gravity of the body. The only inconvenience will be that the dumbbell is strongly pressed against the tense abdominal muscles, which can cause very discomfort, up to the early completion of the approach.
- 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 it yourself from improvised 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 so that its lower links lie 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 influence of the efforts you apply, proportionally increases the load on your muscles, and the exercise becomes difficult, regardless of the area of \u200b\u200bthe range of motion.
Push-ups on the uneven bars is a well-known and fairly affordable exercise. Bars are in almost every yard, such activities do not require any investments. Today we will talk about what muscles work, about the correct technique for doing push-ups on the uneven bars, how this exercise can be replaced, as well as various variations of the exercise for both beginners and advanced athletes.
It is impossible to do push-ups on the bars correctly, 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, let's say that a well-designed uneven bars program should consist of both options. For those who can push the bars 20 times or more, it is advisable to perform this exercise with additional weight.
Records
World records in push-ups on uneven bars are set in three categories:
What muscles are working?
This exercise engages the anterior deltas, pectoralis major, triceps, and the rectus abdominis works statically. There are several types of push-ups on the uneven bars - in one of them, the load is maximum on the muscles of the hands and it is the triceps that are actively working, in the other version, the pectoral muscles are more involved. We will talk about each of the types in detail later in the material.
Push-ups on the uneven bars with an emphasis on the pectoral muscles
In order to shift the load on the chest muscles, it is required, firstly, to find bars with a slightly wider distance between the crossbars. The more the shoulders are taken away from the body, the greater the load on the chest muscles. Further, when the elbows are bent, you should press your head to 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 need to be brought together, otherwise there will be a feeling of tension in the capsule of the shoulder joint, which will indicate a breaking load applied to your shoulders. To do this, when you take the starting position in the hang on the uneven bars, statically tighten your pectoral muscles.
When you rise from the bottom point, try not to concentrate on straightening your arm at the elbow, your task is to “squeeze” the bars with your palms. Moreover, throughout the approach, your task is to maintain the position of the body with an inclination forward. It is not necessary to straighten your elbows to the end. so you completely remove the load from the pectoral muscles.
And a little tip: if the distance between the bars is small, you can arbitrarily 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 a try.
The technique of push-ups on the uneven bars with an emphasis on the pectoral muscles in this video:
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 variation, we try to find narrower bars, we don’t spread our elbows, on the contrary, we keep them closer to each other. The body is held perpendicular to the floor. It is not necessary to go down deep in this option at all, an elbow flexion angle of 90 degrees is enough. However, as in the previous version, you do not need to rigidly “insert” your elbows at the top point, your task is to reduce the triceps, while not unbending your elbows to the very end, the extended arms will transfer the load from the muscles to the joints and ligaments, greatly increasing the injury risk of the exercise, especially this should be remembered when using additional weights.
Exercise with an emphasis on triceps in this video:
Push-ups lying on the uneven bars
This exercise in the above techniques is a difficult exercise and not everyone can do it right away. An easier option would be push-ups while lying on the bars, when your feet are on the bars. In fact, this is very similar to regular push-ups, however, unlike floor push-ups, here you can lower chest below brush level.
It’s worth starting your training on the uneven bars with this exercise, if you still can’t do the “classic” options: each repetition should be done slowly, lowering the body by 3-4 counts, lifting up by 2 counts, do not allow full extension of the elbows. The elbows are pressed to the body as much as possible: we develop 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 version of push-ups. We mastered 20 triceps push-ups in perfect technique - we switched to the “chest version”. Scheme, for those who want to learn how to do push-ups on the uneven bars.
The scheme for mastering push-ups on the uneven bars
| A week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Lite version | 2*10 | 2*15 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 |
| Triceps variant | 1*5 | 2*5 | 2*10 | 2*15 | 1*20 | 1*15, 1*20 | 2*20 | 2*20 | 2*20 | 2*20 | ||
| Breast option | 1*5 | 2*5 | 2*10 | 2*15 | 1*15, 1*20 |
You can also download this program from .
Training regimen: 3 times a week, every other day.
Sample weekly set:
Please note that when mastering this program, you will do push-ups on the uneven bars more than 20 times per repetition. From this stage, it is advisable to use additional weights.
If you want to increase your reps for dips only without adding any other exercises, do the following program for 17 weeks:
| A week | Approach 1 | Approach 2 | Approach 3 | Approach 4 | Approach 5 | Total |
| 1 | 10 | 5 | 5 | 3 | 2 | 25 |
| 2 | 15 | 15 | 10 | 5 | 5 | 50 |
| 3 | 20 | 20 | 15 | 15 | 10 | 80 |
| 4 | 25 | 25 | 20 | 15 | 10 | 95 |
| 5 | 30 | 30 | 25 | 20 | 15 | 120 |
| 6 | 35 | 30 | 25 | 20 | 15 | 125 |
| 7 | 40 | 35 | 25 | 25 | 15 | 140 |
| 8 | 40 | 40 | 30 | 30 | 20 | 160 |
| 9 | 45 | 40 | 35 | 35 | 25 | 180 |
| 10 | 45 | 45 | 35 | 35 | 25 | 185 |
| 11 | 50 | 45 | 35 | 35 | 30 | 195 |
| 12 | 50 | 50 | 40 | 40 | 35 | 215 |
| 13 | 55 | 50 | 40 | 40 | 35 | 220 |
| 14 | 60 | 55 | 40 | 40 | 35 | 230 |
| 15 | 60 | 60 | 45 | 45 | 40 | 250 |
| 16 | 65 | 60 | 45 | 45 | 40 | 255 |
| 17 | 65 | 65 | 45 | 45 | 40 | 260 |
You can also download this program from . Training is carried out 3 times a week, the break between sets is no more than 2 minutes.
Push-ups on bars with weight
As an additional weight, you can use pancakes, kettlebells, dumbbells, thick chains, which will help you increase your result in push-ups on the uneven bars. As a fastener for push-ups on the uneven bars from the scales, you can use:
To master push-ups on the uneven bars with weight should be with minimal weights. The optimal weight for a beginner is 5 kg. The criteria for “weighting” are still the same: confidently performing 20 repetitions with 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 in the past.
Remember, all the diagrams shown are examples! If you can't increase your pushups by 5 today, increase by 1! The main thing is the progression of the load. This is the only way you can increase push-ups on the uneven bars.
Advanced bar push-ups
Push-ups on the bars "corner". Having taken a starting position, you straighten your legs at the knees and bend in hip joints 90 degrees to the body. Having taken such a starting position, then you perform the “triceps” version of push-ups on the uneven bars, constantly keeping the press in tension. In this variant, quadriceps, rectus and oblique abdominal muscles work very powerfully, chest muscles are included as stabilizers.
Push-ups from poles. Instead of bars, a pair of poles is used, the stability of your hands decreases, and the stabilizing muscles turn on accordingly: in this case, the muscles of the rotator cuff of the shoulder joint, biceps, muscles of the forearms, intercostal, dentate, pectoralis minor.
When the palms look outward, not inward. It turns out that when lowering the body to the lowest point, the elbows go sideways, the body remains almost vertical, and the triceps takes most of the load. Do not perform if you do not have a certain amount of flexibility in your wrists.
In the starting position, you stand on your hands on the uneven bars, the body is perpendicular to the floor, the head looks down, the legs look up. In this variant, all the muscles of the core are powerfully involved, the dynamic load falls on 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 there are problems with how to replace push-ups on the uneven bars in order to get a comparable effect.
- Push-ups on the uneven bars can be equivalent to push-ups between two chairs, when your legs are straight at the knees and are on the floor. This is a great option if you are extremely weak and you can’t even do push-ups from the floor.
- 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 push-ups on the uneven bars, in case there are simply no bars. If you add elevations under the palms, such as special stops, or a couple of books, you get even closer to the "original".
- Pressing the barbell upside down forces the pectoral muscles and triceps to work in a mode very similar to that created by push-ups on the uneven bars.
