Exercises on the bars - swing the chest, triceps, press

The horizontal bar and bars in the complex can become a powerful tool for the development of muscles. But, even in the solo version, exercises on the uneven bars can significantly transform your arms and chest.

Exercises on the bars - swing the chest, triceps, press

What muscles swing on the bars

What muscles work when push-ups on the bars, depends on the embodiment of the exercise.

In general, the bars allow you to train the triceps, shoulders and pectoral muscles. They also allow you to load the abdominal press.

The meaning of all the exercises on the uneven bars comes down to the fact that you squeeze your body with your hands from parallel bars in the vertical plane. Some craftsmen are able to perform complex movements upside down, but this is more likely from the field of gymnastics. Most people exercise in the usual position for all - feet down. We will analyze the latter case.

The variability of the muscles depends on the inclination of your body relative to the vertical and the distance between the bars.

For example, take the triceps muscle of the shoulder. Triceps is the main muscle volume of the arm above the elbow. About 70 percent. Therefore, this muscle will be mainly responsible for the volume of your hands. To work out triceps push-ups will be very useful.

They significantly increase the girth of the shoulder.

Try it yourself - a month before the training, measure the volume of triceps (arm straight). Stably perform 3-4 sets of push-ups on the bars once every 3 days. After a month (it turns out, about 10 workouts will take place) repeat the measurement. Most likely, you will find a progress of at least 1 cm relative to old volumes.

This is how the bars affect the triceps.

Let's look at exercise options that emphasize the load on different muscle groups.

Types of push-ups on the bars

Exercises performed on the bars are not as multifaceted as it might seem. The whole variety can be reduced to push-ups for the pectoral muscles and for triceps.

The training program on the bars does not have to include both types of push-ups, since it’s better to pump the chest in the gym with the help of bench presses and dilutions of dumbbells at different angles.

It is more convenient to swing the triceps mentioned above on the uneven bars, but the active load on them, especially when working with weights, can lead to pain in the elbows. Therefore, if you exercise on the street, and not in the gym, it is better to evenly distribute the load across all muscle groups. That is, swing on the uneven bars and arms and chest.

Let's consider both options of push-ups separately.

Triceps push-ups

The scheme of push-ups on the bars for triceps training is this:

  • The elbows are pressed to the body, the body is perpendicular to the ground (we try not to lean forward with the nose).

  • Do not go down strongly, just bend your elbows to the right angle. At the lower point, the load goes to the shoulders and chest.
  • Partial elbow extension is allowed. Their full straightening when working with weights can lead to pain.

To push up it was convenient - you need to find such bars, the distance between which corresponds to the width of your shoulders.

In the new gyms, non-parallel bars are common. That is, they are narrowed relative to each other on the one hand, and, accordingly, expand on the other. There is no unequivocal convenience - someone is comfortable, but someone is not.

But you can choose the width you need in any situation, as well as expand the brush as you feel more comfortable. By the way, a small pronation of the hands will be very useful, as it reduces the load on the elbows.

Wide bars are better suited for breast pumping. For triceps training, the best option is narrow parallel bars.

Push-ups on the chest

Push-ups for training the chest have the following features:

  • It is necessary to tilt the body slightly forward, and place the elbows apart.
  • Lowering should be low (do this carefully, observing the sensations in the elbows and shoulders).

Simply put, your task is to tumble forward and sink deep down.

If you do not tilt the body, the upper chest will work mainly. Leaning forward will involve the remaining parts. The wider the elbows, the lower the chest pumping area.

The most important thing is to feel your muscles. Then you will determine the individual way of push-ups so that the part of the breast you need works.

If you feel bad what muscles are working, then after the training, wait for the pain - it will tell you exactly what you rocked.

The bar push-ups need not include both types of exercises.

Universal type of push-ups

Most often on the uneven bars, do the following:

  • We stand on straight arms on the uneven bars. No need to tilt the body, legs crossed or tightly pressed to each other. The position of the elbows is average, as comfortable as possible for you.

  • You can lean forward a little. We go down to the stop (the range of motion for each will be different, it all depends on the mobility of the joints and the elasticity of the tendons).
  • After reaching the lower point, we go up due to the strength of the triceps and pectoral muscles. We try not to swing, as inertia will appear at the exit, which will push our legs forward. We also try not to take our legs back while lowering, otherwise the inertia during movement will be greater.

Rest between sets for as long as you need if you are doing your best. And for 60-90 seconds, if you are working on an individual plan. Such push-ups give an overall uniform development to your torso.

Schemes for increasing the number of push-ups

How to increase the number of push-ups on the bars?

There are two options - or to lose weight well, then you will become easier, and it will be easier to push-ups. There is no sense in this option.

Or increase the strength and endurance of your muscles. This option suits us.

This is not about maximum strength - because you just want to push more with your own weight, right? If so, here is a chart for making progress that will give you a small plus for your results.

  1. Try a month to engage in daily 1 approach in the classic version of push-ups. Warm up first, then push up to maximum.

    This is an express option that gives a quick result. The main thing is to give the muscles of days 5 a rest in a month. You will be surprised at your result.

  2. Immediately be prepared for a small loss in volumes (maybe there will be no losses, but also growth).

Even if at the last training session you squeezed out 25 times (that is, this is the thirtieth training session), after 5 days of rest you will most likely be able to push out 30 times or more.

There is also a slower circuit.

  1. Exercise in the fit version after 1-2 days. It is better to choose the frequency of classes - once every 3 days, so that the triceps and chest rest well. Then progress will be more noticeable not only in endurance, but also in terms of strength.
  2. The bottom line is this - you are engaged in a maximum of 3 approaches.

    And the rest between sets should be such that you recover (maybe it will take even 3-5 minutes).

And the last scheme is work with weights.

  1. Following this method, do push-ups every 3 days with an additional weight of 6-10 times.
  2. This way you will definitely achieve an increase in the number of push-ups without additional weight.

And also remember - your own weight may begin to grow.

This should also be considered when you analyze your results.

For example, you did push-ups 20 times with your own weight of 65 kg. Then you gained 5 kg, including muscle. And now you push up 21 times. However, this is still progress - you have become harder.

If you weighed 65 kg, then you would push up 25 times.

Among other things, the thickness of the bars will affect the number of push-ups. If your maximum varies in different places - check the diameter of the pipes. The thinner the pipe, the more difficult it is to hold onto it.

Possible problems with push-ups

Do push-ups on the bars give benefits? Like any conventional physical exercise, of course.

This is an improvement in blood flow, and the development of muscles.

And now about the possible harm:

  • You should not jump from the bars to the heels or straight legs. In general, it is better to go down from them, and not to jump. This will protect you from joint and spinal injuries.
  • If you work with large weights for triceps - sooner or later elbows begin to hurt.

    Consider this moment and choose the load carefully.

  • Also, if you quickly increase the extra weight, your collarbones and shoulders may suffer.
  • You should not practice on unstable bars - you can fall.
  • If one pipe is lower or higher than the other, it is undesirable to squeeze out!
  • In the rain, if you really want to practice, wear special gloves, otherwise you also risk slipping (you must wear gloves in winter).

Abdominal exercise

To work out your abdominal muscles, you need to sit on one bar and place your legs under another.

  • Lean back, keeping your back straight and arms crossed on your chest. As soon as you deviate from the vertical, the abs muscles are included in the work. Due to them, you hold the body throughout the movement.
  • At the bottom, do not bend your back.
  • Climb up to the vertical position of the chassis.

When performing this exercise, be careful to keep your feet firmly on the second crossbar and control your back position.

Exercises on the bars - swing the chest, triceps, press

Push-ups for triceps and chest, as well as lifting the body to the press - these are the main exercises performed on the uneven bars. To work out the other muscles of the bars will be few. Therefore, do not forget about the horizontal bar, dumbbells and other methods of training.



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