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Dips on the triceps - this is an excellent basic exercise that allows you to increase the volume and strength of the hands, as well as increase the stability of the shoulder belt.
In order to understand what are the differences in the technique of doing push-ups with an emphasis on triceps and chest, we will consider the mechanics of the mentioned muscle groups.
In general, when push-ups on the bars are used:
- Triceps - take over the bulk of the work with the correct execution of the movement.
- Large pectoral muscles - help triceps and pull the load in case of non-compliance with the technique. Then we get chest push-ups.
- Deltoid muscles of the shoulder (anterior bundle). They do not play a leading role in this exercise, so we will not dwell on them.
The main function of the triceps is to extend the arm in the elbow joint. The long head is also involved in the extension of the shoulder and bringing the shoulder to the body. The pectoral muscles work in synergy with triceps.
However, their main function is to bring the hands to the body and their rotation inward.
In order to give triceps maximum training and at the same time reduce the "theft" of the load by the muscles of the chest, you need to remove your arms as much as possible from the movement, and leave the raising and lowering of the body due to the extension and flexion of the elbows. In other words, hands should be placed narrowly and the elbows to the sides not to part.
The detailed technique of the exercise will be given below. Now the main thing is to understand the principle of movement.
As for the safety of doing push-ups on the uneven bars, it is important to take into account that the exercise puts pressure on the elbow and shoulder joints, as well as on the wrists. That is, if you have weak muscles of the shoulder girdle or had any joint injuries, you should perform the exercise extremely carefully, carefully listening to your sensations. Perhaps you should start to do push-ups with a partial amplitude, and then, when the muscles get used to the load, go to full.
Push-ups on the bars for triceps are well combined with extension of the arms in an inclination, push-ups with a narrow grip, reverse push-ups, bench press with a narrow grip.
To do push-ups with an emphasis on triceps, you will need parallel bars, the distance between which will be slightly wider than your shoulders.
- Accept the starting position - emphasis on the uneven bars on straight arms. In this case, the housing must be in a vertical position, i.e., it is not necessary to deviate forward. Bend your legs, you can cross - as you prefer.
In the shoulders do not sag, the back and neck are straight, the look is directed forward.
- As you inhale, slowly lower yourself down. Keep your elbows back. Try to keep your body as upright as possible. The front of the shoulder when moving down will be significantly stretched.
Do not allow pain in this area. As a rule, it is recommended to bend your arms to the right angle, however, everything is individual here. The larger the amplitude, the higher the load not only on the muscles, but also on the joints.
- On the exhale, straining the triceps as much as possible, rise to the starting position. Repeat the exercise.
To gain weight and increase the volume of hands, it is recommended to do push-ups on the uneven bars 10-15 times in 3-4 sets. The technique of the exercise in this case is more important than the number of movements made. The slower the pace at which you work, the greater the load, and, accordingly, the more effective the training.
The triceps muscle of the shoulder makes up about 70% of the arm’s volume. For the harmonious development of the figure, its quality study is no less important than training the biceps.
Push-ups for triceps parallel bars will help you to obtain beautiful relief muscles, strengthen and stabilize your shoulder girdle, and also significantly improve muscle coordination skills.
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FitNavigator. ru / edition
The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team.