Be sure to learn the technique for performing this exercise if you want to develop the pectoral muscles and increase strength in other basic movements. The dips are a classic movement that has been used with success by athletes in their training programs for many years. Although it should be admitted that many novice builders ignore it for not entirely clear reasons.
At the same time, this movement allows you to effectively work out the triceps, and if you wish, you can shift the emphasis of the load to the muscles of the chest. As you can see, push-ups on the uneven bars can be called a universal exercise. Here are just a few of its main advantages:
- The mobility of the shoulder joints increases.
- By changing the angle, you can use different muscles.
- By changing the position of the body, the emphasis of the load will be shifted to certain muscles.
- Possesses high functionality.
Technique for performing push-ups on the uneven bars
Often people think that this is one of the easiest movements in technical terms. You just need to sit on the uneven bars and start doing push-ups. However, things are not so simple and you need to pay attention to certain points.
It is best to use a grip that is about the width of the shoulder joints. Make sure that when performing a movement along its entire trajectory, the elbow joints are located as close to the body as possible. Lower yourself as low as your shoulder joints will allow. You should also fully straighten the elbow joints in the uppermost position of the trajectory.
The spine should always be straight and neutral. When doing the upward movement, you should tense all the muscles and especially the abs to achieve maximum back stability. Inhale while lifting the body, and exhale when moving down.
Let's take a closer look at the technique of performing the movement. Having jumped on the uneven bars, hold the body in an upright position, and bend your legs at the knee joints. Inhaling, slightly tilt your torso forward and begin to slowly lower yourself down. When the angle in the elbow joints is 90 degrees, take a short pause and as you exhale, begin to rise up. This movement technique emphasizes triceps training. If you spread the elbow joints to the sides, then the muscles of the chest will actively participate in the work. If you do not yet have sufficient triceps strength to perform push-ups on the uneven bars, then in such a situation you can use the "bar" graviton (the name of the simulator).
Errors when doing push-ups on the uneven bars
I would like to repeat that the movement is quite complex and very rarely anyone can perform it technically competently. Here are some common mistakes athletes make.
- Using the wrong grip. Often, athletes use an overly wide grip and, as a result, their arms are in pronation. As we said, it is best to use a medium grip. It is he who is suitable for a large number of people.
- Improper breathing. Very often, beginners do not pay enough attention to breathing while performing movements. However, if you shifted the emphasis of the load on the muscles of the chest and did not breathe when moving down, then this will significantly increase the risk of injury.
- Fast pace. Do the exercise slowly and control it throughout the entire path. For each movement up and down, you should spend at least two seconds.
- Poor warm-up. This mistake is very common in almost every exercise. Many beginners consider the warm-up a waste of time, for which they subsequently pay the price with injuries. Before starting to perform push-ups on the uneven bars, you should properly stretch the muscles. After that, do a couple of warm-up sets of push-ups. After that, it is also advisable to perform partial push-ups on the uneven bars, working with half the amplitude.
Yuri Spasokukotsky and others will acquaint you with the correct technique for performing push-ups on the uneven bars in these videos:
