Push-ups on the uneven bars - this is a classic exercise for training the pectoral muscles. An important role in obtaining results is the technique. It implies that the triceps are maximally turned off from work, leaving the chest most of the load. By including the exercise in your training program, you will be able to effectively and efficiently work out the lower and middle parts of the chest muscles.
Push-ups on the bars are great for both beginners and advanced-level athletes. Professional athletes can use additional weights, for example, a weighted vest.
In order to accentuate the load on the chest muscles, it is necessary to understand what functions they perform in our musculoskeletal system.
- The main purpose of the pectoral muscles is to bring the hands to the body, bring them together and rotate inward. Accordingly, to make these muscles work, you need to spread your arms (in our case, elbows) widely, move them away from the body and make the resistance force interfere with bringing them back. Such a force is the weight of one's own body.
- We also know that when performing chest exercises, depending on what angle is observed between the body and arms (hands are perpendicular to the body, lowered or raised up in front of the body), the corresponding part of the pectoral muscles receives a load. Since in the case of doing push-ups on the uneven bars, the arms with respect to the body are brought forward and lowered down, the lower part of the chest gets the maximum load. Leaning the body forward, we also include the middle part. If we keep the body fully upright or even lean back, the triceps seize the initiative, and the pectoral muscles work less.
From the foregoing, the technique of performing the movement follows. The chest style of push-ups will be described in detail below, now it is important for us to understand how the muscles work.
It is also worth noting that it is not possible to completely turn off the triceps from the movement, since these muscles work in synergy with the pectoral. Additionally, the shoulder muscles (deltoids) are also involved.
The exercise we are talking about is sometimes called wide grip push-ups , similar to the classic floor push-ups. However, the distance between the bars for push-ups should be slightly wider than the shoulders. This is due to the fact that if the width of the beams is too large, there is a high risk of injuring the shoulder joints, and too small a distance will not allow you to perform a movement. Therefore, the concepts of "wide grip" and "narrow grip" are very arbitrary.
The starting position when performing the exercise is the "top point", that is, the emphasis on the uneven bars on straight arms. In the future, when lifting the body up, the elbows can not be fully extended, so as not to remove the load from the pectoral muscles.
So, the chest style of push-ups is as follows:
- Take the starting position on the uneven bars - on straight arms, with a grip slightly wider than the shoulders. Bend your legs at the knees and cross so that they do not touch the floor.
- As you inhale, slowly lower yourself, spreading your elbows to the sides. Try to tilt the body forward by bending the upper back. Lower yourself to that point until you feel a good stretching of the pectoral muscles, but do not sag too deep between the bars, otherwise you will pull yourself out of the bottom point in triceps.
- As you exhale, lift up uncontrollably, straining your pectoral muscles as much as possible. Your task is to reach up the spine. At the top point, tighten your chest as much as possible and linger for 1-2 seconds. Do not push your elbows to the body.
- Go down again. Repeat the desired number of times.
Starting to master push-ups on the bars, do as many repetitions as you can. As your muscles grow stronger, if your goal is to pump up the pectoral muscles, bring the number of repetitions to 10-15 in the approach, and perform such approaches 3-4. After this load is not enough for you, use additional weights.
For the best result and harmonious development of the chest, supplement the push-ups on the uneven bars with other exercises: a bench press, push-ups from the floor with a wide grip, a hammer press, dumbbell wiring, pullover, etc. Also pay attention to training the upper chest muscles. To do this, you can use, for example, bench press on an inclined bench (head up) or inclined push-ups with legs above the head.