In this article, we'll talk about how to do the dips correctly to shape your pectoral muscles and build large, strong shoulders. Try to squeeze all the juice out of each rep, producing the widest possible amplitude within a practical and safe range. During push-ups, the muscles of the arms, back, chest, abs and legs need to be kept in tension, but the movements should be made only by the strength of the muscles of the chest and muscles of the arms. The level of muscle load varies depending on the position of the trunk and arms. It can be increased by pectoral muscles or triceps.
How to load the triceps?
Initially, the parallel bars are done to work the triceps. All three parts of the muscle are equally involved in work. But this requires bars with a minimum distance (the shoulders and the projectile should be at the same level, but not wider). If the distance between the bars is very large, then the triceps will "share" their load with the pectoral muscles.
When lowering, the elbows should be as close to the body as possible and "look" back. The body and head must not be tilted - they must be perpendicular to the floor. A slight tilt, however, is allowed, because a strictly vertical position is excessively stressful for the phyto joints.
Breast development
A simple variation in technique turns the parallel bar push-ups into a "chest" exercise. As mentioned above, in the execution technique, the torso must be tilted forward, and the legs must be bent at a right angle. The head is lowered and the gaze is directed to the floor. In this case, the bars must be chosen relatively larger than the width of the shoulders.
When performing push-ups on wide bars, the elbows themselves will "go" to the sides, which will give a large chest load. Excessively wide grip and large elbow dilation is dangerous for the articular bag of the shoulders, which can stretch or even rupture. The best option is not to exceed the 45 degree elbow set. When leaving the lowest point of the amplitude, the elbows do not need to be extended all the way, so as not to transfer part of the load to the triceps and shoulders.
Muscle gain
It is recommended for newly minted athletes to perform push-ups on the uneven bars in a lightweight version. For this, a special platform is used for setting legs or knees. Completely "green" in order to accustom yourself to the uneven bars, strengthen your hands and improve statics, you can simply hang a little on the projectile (when the body is supported by the arms and the legs are in space), and make a pass, throwing your arms over.
Experienced athletes, on the other hand, need to complicate their workouts with various tricks. After all, variety in the training process is the key to muscle growth.
- Forced repetitions. They need to be used when the athlete no longer has the strength to independently perform the repetition without violating the technique. Then the gym assistant with his actions provides an opportunity to "finish off" the muscles. In a set, you can use no more than 2-3 forced reps.
- Partial repetition method. Having completed all the planned repetitions, it is necessary to switch to the possible number of partial repetitions with a banal reduction in the working amplitude (when going down, go only halfway).
- Ladder sets, drop sets or staggered approach. It consists in crushing the load into at least three parts. Let's say if you are planning to do 12 reps, you need to take a weight with which you can only perform four reps. Then reduce the load, and push up four more times. Then, with even less stress, finish the set without interruptions and rest.
- Negative repetition. To realize them, it is necessary to take more weights than is used in conventional push-ups on the uneven bars, and perform no more than five negative phases (lowering from the starting position). It is advisable to store this method as afterburner and use it no more than once every 10-15 days. With complete subsequent muscle recovery.
If a bodybuilder begins to regularly perform strength push-ups on the uneven bars with additional weights and their regular increase, then his bench press results will immediately increase. In addition, the transformation of the upper body will become noticeable with the naked eye - the relief of the contours of the pectoral muscles, visual expansion of the shoulders and a straightened back.
Video on how to do push-ups on the uneven bars correctly:
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