Push-ups are one of the most popular exercises. Because there are bars not only in gyms or clubs, but in almost every yard. But, despite this, not everyone knows how to do this exercise correctly with an emphasis on a specific muscle group. In push-ups on the uneven bars, you can direct the main load both on the chest muscles and on. We will consider the exercise, focusing on the pectoral muscles.
Technique for performing push-ups on the uneven bars for the chest:
- Take the starting position on the uneven bars. Straighten your arms at the elbows.
- Take a breath and, tilting your body forward, begin to lower yourself. This must be done until the shoulder is parallel to the floor.
- Lock in this position and, exhaling, push yourself up from the bars.
- Having reached the top point, repeat the push-up for the specified number of repetitions.
Muscles involved in exercise
Features of push-ups on the uneven bars for the chest:
- Grip. It should be as wide as possible. The wider you make the grip, the greater the load on the chest muscles. If your bars are in the shape of the letter V, that is, towards the end, the handles of the bars become wider, you need to take a wide grip. But at the same time, it is not necessary to do a not very wide grip so that the arms in the shoulder joints do not break out. Choose a grip that is comfortable for you.
- Elbows during push-ups on the bars for the pectoral muscles are separated to the sides. This will give the maximum load to your pectoral muscles.
- Hull tilt. During execution, the body must be tilted forward. This will partially remove the load from the triceps and move it to the pectoral muscles.
- The gaze must be directed downward. You tilt your head and this gives an additional load.
- Legs can be bent at the knees and slightly raised in front of you. This will also increase the load.
You do not need to fully straighten your arms at the elbow joint. This will take the load off the chest muscles and shift it to the triceps. What we don't need at the moment.
Video Push-ups on the uneven bars for girls
Analysis of the exercise
Anatomy of exercise - what muscles work
The main focus of the load:
Accessory muscles:
Advantages
Flaws
Preparing for the exercise
The first step before doing push-ups is to perform a warm-up for all joints involved in the exercise - shoulder, elbow and wrist using swing movements and amplitude rotations.
The second stage is to conduct targeted training of the extensors of the forearm (triceps) and pectoral muscles. To do this, you can perform 1 set of push-ups from the floor with a narrow and classic setting of hands. If the triceps training was preceded by a set of exercises for the pectoral muscles, this stage of preparation can be omitted.
The exception is for athletes using additional weights. In this case Necessarily perform warm-up sets of push-ups with your own weight.
Proper execution
- Optimal for most athletes is the "average" setting of the hands - at the width of the shoulder joints in the case of working out the triceps, and wider than the shoulders - for the chest.
- The triceps will only work at full strength if the elbows are straight back, stable and close to the body.
- In the correct performance of push-ups, the movement of the body occurs without swinging and shifting back / forward.
- When doing push-ups, the core muscles (longus and abs) are in constant tension, helping to stabilize the core and keep the spine in a neutral position.
- Correctly selected depth of "lowering" is determined primarily by the absence of discomfort in the shoulder joint. As a standard, it is recommended to bring the shoulder to a horizontal position or slightly lower and make a reverse upward movement.
Efficiency Tips
Inclusion in the program
As a technically complex and energy-intensive movement, push-ups are included, as a rule, at the beginning of the training program. Only with fresh strength and maximum concentration can the movement be carried out safely and effectively.
The volume of approaches when working without weight (and it is always necessary to start studying the exercise with this option), you can vary from 10 to 20 repetitions depending on the training goal and training "experience". In a given rep range, 3-5 sets should be performed.
Training with additional weights is usually switched to when the technically accurate execution of high-volume approaches has already been mastered. When working with weight, the number of repetitions in sets should be adequately reduced to 4-8.
Contraindications
Interesting facts or observations
J. Cutler considers dips to be the #1 exercise for triceps. The Olympia medalist has identified some movement patterns that help make target muscle training more effective.
Before the appearance of push-ups on the uneven bars, they were listed as # 1 in the program for separating muscles. Today they are still used by street sports enthusiasts, bodybuilders who want to diversify. Mastering the technique serves as an impetus for progress in all pressing practices.
Benefit push-ups on the uneven bars is obvious. Basic exercise:
- develops the shoulder girdle and balance;
- aligns the spine;
- forms the relief of the pectoral muscles;
- strengthens all muscles.
The practice is suitable for amateurs and advanced athletes. Only in the push-up program for beginners, the number of repetitions is reduced and there are no weights. The result depends on the accuracy of the technique and the regularity of training.
Regardless of the positions of the hands in the positive phase, the triceps take on the entire load. The pectoral muscles act as synergists. Large fan-shaped is responsible for the movement of the shoulder and arm movements. The clavicular head flexes the joint, the sternocostal head straightens it and directs the hand down.
The advantage of the technique is that tension is easily shifted from the triceps to the pectoralis major.
- To do this, tilt the body down and bend the legs.
- If the task is to optimize the work of the three-headed beam, take a vertical position and press the elbows to the body.
Push-ups on the bars pump the front bundles of the deltas, the ligaments of the shoulder joints, because of which the exercise is considered traumatic, since the ligamentous apparatus is subject to sprains and dislocations.
In work take part in:
- press;
- back;
- deep small muscles.
When lifting legs the biceps femoris and the gluteus maximus work.
Types of push-ups:
- horizontal presses with direct and reverse grip for isolated pumping of the chest;
- deep push-ups with a wide setting of the arms, including the widest back and the inner head of the triceps in the process;
- with a narrow grip enormously loading the external beam.
Proper push up technique for chest and triceps
Work on logs located at a distance of 50-60 cm, the width of the push-up bars is of fundamental importance. It should correspond to the distance between the shoulders. At the location of the supports wider than 70 cm there is a high risk of stretching the articular bag of the shoulder. If the task is to load the torso in isolation, use a projectile with logs diverging to the sides for efficiency.
Chest style push-ups
- Take the position of the stop, holding the projectile with your palms facing you. For a firm grip, wrap your thumb around your middle finger. Holding on to the base, do not arch your wrists.
- Start from the top position by bending your elbows.
- Lower your chest with an inertial motion.
- With shallow push-ups, the pectoral muscles are partially activated compared to the medial and external heads of the triceps, therefore sag lower until the hands are level with the armpits.
- A full stretch involves pulling the shoulders back completely and getting the appropriate sensations at the bottom of the thoracic region.
- Go straight to the climb. be careful when exiting the bottom. With a sharp rise in the poorly developed muscles of the shoulder girdle, problems often arise.
- Point the body forward, spread the elbows slightly to the sides, turn the brushes inward, thereby further activating the middle and lower parts of the torso.
- At the peak point, contract your chest muscles as much as possible and freeze for a couple of seconds.
When doing push-ups, breathe properly - in the negative phase, exhale noisily, while lifting - inhale through your nose.
Avoid jerky movements, do not sag at the shoulders when lowering the body.
Technique of push-ups on the uneven bars on the pectoral muscles in video format:
How to do push-ups for triceps
The principle is similar:
- with straight arms grab the support;
- lower the body while inhaling;
- to transfer the tension to the bundles, press your elbows towards you;
- as you exhale, return to the starting position.
For a maximum understanding of triceps technique, see video analysis of the exercise:
Features of push-ups with weight
When you feel strength in your hands and freely perform 15 repetitions, use weights. Buy a vest or athletic belt, a special hook, attach it to a badge. Hang a weight or water bottle on it and perform 10 repetitions.
How to increase the effectiveness of training
- In addition to weights in the program for mass, use partial repetition method. Lower the body halfway down and immediately go into a positive phase. The method is effective at the end of a workout for finishing off muscles.
- Increase your dips and endurance with forced reps. At the limit do a couple more lifts.
- Proved to be effective dropset method (ladders). It is due to a gradual decrease in load with each approach and an increase in the number of repetitions.
Push-up patterns
Any program provides elaboration of muscles. Practice every other day, allowing large muscles to recover. If you work out on the street and dedicate the entire workout to the exercise, the “ladder” will do. After do 3 dropsets 17-25 times.
At the end of the training in the hall:
- for growth muscles push up 5x5;
- to ground repeat the exercise 10x5;
- enough for relief 15x3.
For beginners enough 5-10 repetitions. At first, do as much as you can. When you feel that there is no strength left, at least go up a little to stretch the pectoral muscles. After 3 weeks of training, work will become easier.
Push-up program from scratch
Beginners athletes, especially girls the muscles are underdeveloped. In this case recommend:
- Do push-ups in the gravitron - a simulator with a pillow for the knees. When lifting, it partially compensates for the weight of the body, simplifies the process.
- Work with shallow amplitude. When making superficial movements, it is easier to rise up.
- Train in the negative phase. This method strengthens the muscles and teaches you to control the body.
For muscle development
Push-ups on the uneven bars, along with push-ups from the floor - quite peculiar and, in places, controversial exercise. This is for the reason that more than one muscle, and not even one muscle group, takes part in the execution - here the chest, and arms, and shoulders are involved. Even the muscles of the abs and buttocks are in partial tension to stabilize our body and hug it with a corset.
If in normal push-ups from the floor, we, one way or another, in any case, get a big load on the muscles of the chest (simply because we mechanically push something away from us), then with regard to the bars, this is not so, because we are in vertical position (and we are no longer pushing away from ourselves, but down).
At first, I didn’t know which section to include this exercise in, whether to split it into two different ones or not. As a result, I decided to consider both options for execution in one material, for clarity similarities and differences.
On the bars we work with triceps and chest(also with the front deltas, but they only partially work, and this is inevitable). And the question arises, when pumping which muscles can one hundred percent recommend push-ups on the uneven bars. Obviously, for both triceps and chest, and here's why.
You can press on the uneven bars in two very different ways in their effect. One of them will give us a clogged triceps, while the other will work with the chest. Moreover, it is important to understand initially that the options are very different, despite the visual similarity and the common name of the exercise. Let's look at them: first how to do it, and then explanations why it is so.
Explanations, to understand the process, it is enough to read 1 time, but the execution steps, perhaps someone will have to revise, therefore, in order not to mix everything together, I divided these points.
CHEST BARS
- We take emphasis with outstretched arms on the uneven bars. The palms should be in a position wider than the shoulders (this is very important).
- The legs are bent at the knees and can be crossed at the ankles for greater convenience.
- The head looks down, the chin is almost pressed to the chest.
- General body position must be maintained leaning forward.
- The shoulder blades are brought together, the chest is “wheeled”, the shoulders are back.
- We bend our arms at the elbows, dropping down. At the same time, the elbows should diverge to the sides from the body.
- Below, the hands should be on one line with armpits to maximize chest stretch.
- Returning to the starting position (up), exhale. At the top, it is important not to straighten your arms to the end, leaving an angle at the elbows.
BARS FOR TRICEPS
- The same emphasis on outstretched arms, but the grip is shoulder-width apart or even a little narrower.
- Legs are straight or tucked under. The point is to end up with the top of the body as vertical as possible.
- The head looks up. The ceiling, of course, will not be very convenient, so look forward in front of you to the highest point.
- The body is held exactly vertically (adjustable with legs).
- Shoulders are brought forward.
- We go down, and make sure that the hands go parallel to our body, do not “stick out” the elbows.
- At the bottom point, we DO NOT reach the top of the chest to the level of the bars.
- At the top - straighten your arms completely, fixing the tension in the elbows.
Here are the accomplishments, friends. I'm sure that you yourself have already sketched out the lists of differences, but let's take it in order and find out what all these dances with a tambourine around the bars are for.
So, first what catches your eye is the width of the grip. As with all “pressing” exercises, the load received by the chest muscles directly depends on the width of the grip - the wider, the more the chest works and the smaller the arms. By the way, you are very lucky if the hall you visit has V-shaped bars. In this case, the grip can be very well adjusted.
Second an important point is the position of the body. In a vertical position, we lift the weight with our hands, pushing the bars down. With the horizontal (in the case of the bars - the body is at an angle to the floor), we push them away from us and do this with the help of large pectorals.
Third the main difference is the amplitude. The difference is how high you go up and how deep you go down. In the case of triceps, we work in the upper range, straighten our arms and do not sag down. When working with the chest - on the contrary, at the bottom, the maximum, for stretching, and at the top, the minimum, to maintain tension in the chest.
Shoulders, elbows, legs, head- all the differences in their positions are only help we need to achieve these three, really changing aspects of the exercise. Yes, on the screen, in words, it looks a little complicated and confusing, but “tested” by mechanics, physics and practice. It is enough just to follow these tips and the result will not be long in coming. Try one option, and then the second, and feel which muscles hurt you.
Both options for push-ups on the uneven bars have the right to life as separate exercises. They are effective, convenient, and do not require simulators and free weights. Now there are many places where you can find, next to the horizontal bars, “two parallel pipes”, which are of interest to us. The bars are good for their accessibility - they can be equipped at home, in the garage, in the yard. Yes, even taking two chairs with backs, placing them with their backs to each other, we get bars. Not very good for triceps, but for the pectorals, with the legs pulled back, it will work.
About weight. Yes, there is no need for them, but not on the mass. When there is a progression and the task is set - a set of muscles, you can’t do without weights and adding weights. Help will come special belt to which pancakes cling. But no one canceled the “backpack with bricks” from push-ups.
On this cheerful note, I will finish the review of push-ups on the uneven bars and suggest moving on to pumping the chest and triceps in the gym, with all your favorite benches, smiths and barbells.
Push-ups on the uneven bars with an emphasis on the pectoral muscles are a basic exercise for developing the muscles and volume of the pectoral muscles, shoulder girdle and triceps. Classes take place with their own weight.
You can also use additional weight, but this is for more trained athletes. In addition, this exercise belongs to the basic ones and the muscles are worked out from different angles depending on the position of the arms and body.
Main working muscle groups: chest muscles, triceps.
Auxiliary muscle groups: shoulders, trapezium.
Push-ups on the uneven bars with an emphasis on the pectoral muscles - execution technique.
1. You spread your elbows wide, bend the body a little forward and lower yourself as low as possible, while the load goes to a greater extent on the pectoral muscles.
2. When lowering the body and bending slightly forward, bend your elbows at an angle of 90 degrees, then return to the starting position.
3. Do the maximum number of repetitions in each approach.
4. Basically, when doing this exercise, the triceps get tired first, then a couple of negative repetitions will not hurt where you help yourself with your legs, returning to the starting position.
5. Perform the exercise until the burning sensation in the muscles, it will give the impression that they are about to burst and this is good.
6. Do not forget, this exercise is very important, many do not appreciate it, but after a while you will notice the results, the muscles will become more enduring and powerful.
7. Do not rush to cling to the weights, first work out the correct execution technique. Take your time!
8. If it’s really hard to do push-ups on the uneven bars, use the gravitron as a video, especially for women.
