Push-ups on the bars: pluses
The main advantage of push-ups on the uneven bars is that this exercise helps to engage not only the pectoral muscles, but also the secondary stabilizing muscles, which are important for the formation of proper posture. In addition, the chest during push-ups on the bars is worked out at a fundamentally different angle, in comparison with the bench press and ordinary push-ups from the floor.
Among other things, push-ups on the bars develop and strengthen the neuromuscular connection between the brain and muscles - in fact, this exercise “trains” the athlete to consciously engage the muscles of the body in the work. Ultimately, this leads to acceleration of muscle hypertrophy processes, as a result of which strength indicators in basic exercises are significantly improved.
Dips: What muscles work?
The main muscle groups that work when doing push-ups on the uneven bars are the pectoral muscles, triceps, trapezium and muscles of the shoulder girdle. Subject to the correct technique for performing the exercise, the abdominal press (including the internal muscles of the abdomen and body) and the upper back are also actively involved in the work.
The fact that push-ups on the bars allow you to draw almost all the muscles of the body into work is their main difference from such a classic exercise as a bench press on a bench. Indeed, even with an inclined bench press, the load falls only on the pectoral muscles and on the shoulders, practically excluding the stabilizing muscles of the body from the movement.
Dips push-ups: technique
Performing push-ups on the bars with a slight tilt of the body will allow you to correctly distribute the load and involve not only the lower chest, but also the shoulders, arm muscles, back muscles, as well as the stabilizing muscles of the body.
The key point in the correct technique for doing push-ups on the uneven bars is that the body weight in this exercise does not move along a strictly vertical path, as most people imagine. The weight during push-ups on the bars is concentrated not at one point (stomach and center of the body), but at two (top of the body and legs bent at the knees).
In other words, while lowering the body down, the body should not be strictly perpendicular to the floor, but should be at an angle of 15-30 degrees to the vertical. Among other things, for additional involvement of the abdominal muscles during the exercise, it is recommended to keep the abs tense , and at the lower point, gently pull the legs to the waist.
Dips push-ups: mechanics of movement
At the top point of the exercise, you seem to push upward as much as possible - your arms are straight, your elbows are slightly fixed, your chest is open, your body is as perpendicular to the floor as possible, your gaze is directed in front of you. When descending, you must take your pelvis back while tilting the body forward. At the lower point, the elbows are parallel to the bars, the shoulders are slightly below the level of the elbows.
When doing push-ups on the uneven bars, be careful to complete the full cycle of movement without reducing its upper or lower part. If you find it difficult to perform the exercise slowly (the ideal rhythm implies a countdown of 5 each time you lower and rise up), use the gravitron simulator or a special platform with a counterweight.
Common Exercise Mistakes
The most common mistake push-ups on the uneven bars is the partial execution of this exercise (that is, the performance without completely lowering the body at the bottom point), as a result of which the shoulders remain higher or at the level of the elbows. Since such an exercise is simpler, the chest muscles are only partially included in the work.
Another common mistake is to put your elbows to the side, not back. Care must be taken to ensure that when push-ups on the uneven bars, the elbows are as close as possible to the body, and at the lower point of the exercise, the movements of the shoulder blades are brought together. Otherwise, the shoulder joint will receive an excess and completely unnecessary load.
Dips: Static Variation
In addition to performing in dynamic variation (that is, counting the number of repetitions), push-ups on the bars can also be performed in static variation - according to the principle of the Planck exercise . In this case, the goal will be to maintain the body motionless at the top point of motion for a certain time. You can start with 10 seconds, striving to reach a minute or more.
Recall that muscle fibers are of two types - fast and slow. Overweight exercises develop fast fibers, while slower exercises require isometric exercises. In addition, the push-ups performed in the static mode on the bars can be used as a warm-up before the main strength training on the chest .
The program of push-ups on the uneven bars
For the development of both types of muscle fibers during push-ups on the bars, it is necessary to combine both dynamic and static execution of the exercise. First, hold for 15 seconds at the upper point (activating the shoulders and shoulder blades), then for 15 seconds at the lower point (activating the press), rest for 30 seconds, and then do push-ups on the uneven bars in the dynamics (2-3 sets of 8-12 repetitions) .
Separately, we note that during the exercise it is necessary to constantly remember that both in the case of static and dynamic performance of push-ups on the parallel bars, the main goal is to try to maximize the number of body muscles involved in the work, and not to chase after repetitions (not to mention over weight) or increasing time to the detriment of technology.
Push-ups on the uneven bars are the most important tool for the development of the pectoral muscles and the shoulder girdle. The key advantages of this exercise is the integrated involvement of the entire musculature of the body (including the press), as well as the development of not only fast, but also slow muscle fibers (when doing push-ups on the bars in an isometric variation ).