How to do push-ups on the uneven bars for beautiful arms and chest

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Correct technique, as well as options for beginner athletes and those who require increased stress.

Why push-ups on the uneven bars are good

1. Great load on triceps - the muscle on the back of the shoulder, which largely determines how your arms look.
2. If you add weight, they pump the lower pectoral muscles better than any other exercise.
3. Many muscle groups are involved. In addition to the chest and triceps, push-ups on the uneven bars involve the muscles of the shoulders and back - deltoid, trapezius and rhomboid, as well as the muscles of the forearms.
4. Teach your body to act more efficiently. Dips are a closed kinetic chain exercise. Such movements pump neuromuscular coordination - the ability to strain and relax the right muscles in time for the most effective work.
5. Doesn't require going to the gym. You can buy a horizontal bar with parallel bars and do the exercises without leaving your home.

How to do push-ups on the uneven bars correctly

1. Jump onto the uneven bars and lower your shoulders

2. Make sure your shoulders do not rise throughout the exercise

3. Straighten your arms, but do not block the elbow joint. The elbow should remain slightly bent - this will keep the muscles in tension throughout the approach.

4. Sink down until your shoulders are parallel to the floor

5. Make sure that your elbows go back, not to the sides. This mistake overloads the shoulders and elbows and can lead to inflammation and pain.

This exercise is quite difficult, so it may take you months to complete your first dips.

How to learn to do push-ups on the uneven bars

Leading exercises will help you strengthen your muscles and get used to the correct movements. Choose one that suits your fitness level and do 3-4 times a week with one day off between workouts. Do 5 sets of 8-10 times.

Reverse push-ups

Unlike the parallel bar exercise, the reverse push-up has your feet flat on the floor, making it easier to do. However, this puts a lot of stress on the shoulders because the elbows are bent behind the back rather than at the sides of the body.

To secure your shoulders, swing your wrists out to the sides. This will limit the range of motion and protect your joints from over-extension.

Make sure that the body moves close to the support; at the top point, do not lift your shoulders to your ears.

When these push-ups become an easy task for you, move on to the next option.

Reverse push-ups with raised legs

Place your legs straight on a dais. You can start with a small stand and gradually increase the height. The higher the stand, the more difficult the exercise is.

The execution rules are the same: lower your shoulders at the top point, try to move next to the support.

Push-ups with an expander belt

This exercise exactly repeats the classic push-ups on the uneven bars, but at the same time the elastic expander under the feet pushes up and relieves some of the load.

Select the resistance of the expander so that you can perform 8-10 times per set. Change the tape to a thinner one as you pump your muscles.

Eccentric Dips

If you don't have an expander tape, try the eccentric version. Jump onto the uneven bars and descend as slowly as possible.

When the muscles get stronger, switch to the classic push-ups on the uneven bars, but watch the technique. It is better to do less, but right, than to spread your elbows and jerk your legs, trying to squeeze yourself up.

How to make the exercise harder

If you can do 10 classic dips per set, try more challenging options.

Add weight

Almost any gym has special weight belts. You can hang a pancake with any weight on the chain and do push-ups like this.

Watch your technique and do not take too much weight, at least at first.

You can also use special vests as a weight. They are suitable for any exercise, including cardio, and weights can be added or reduced with sandbags or metal plates.

Push up on the rings

Push-ups on the rings are more difficult due to unstable support. You have to strain not only to squeeze yourself up, but also to maintain balance on the dangling rings.

For added effect, after push-ups, bring your arms in front of you.

How to integrate dips into your workouts

• If you work out in the gym, add dips to your program on your triceps and chest day. Do 3-5 sets of 6-12 reps.
• Keep in mind that the last few times in the approach should be given to you hard. If you need to take a belt with a pancake for this, do push-ups with a belt.
• If you exercise at home or outdoors, do the dips 2-3 times a week with at least 48 hours of rest between workouts. Do 3-5 sets, reps - as much as you can.
• If you can do more than 15 reps per set, consider buying a weighted vest.