HOW IT IS CORRECT TO DOWN THE BARS - how to learn to do push-ups on the uneven bars from scratch

First, it is one of the most effective exercises for developing the muscles of the forearm, triceps brachii, and pectoralis muscles. Especially its lower part, which does not work well with the bench press.

Secondly, exercises on the uneven bars can replace the barbell press, which doctors strongly prohibit in order to avoid problems with the spine.

Thirdly, the parallel bars were recommended by Arnie himself.

“Start doing push-ups regularly and you will see what radical changes are taking place in your body. The landing of the head becomes straight, the hillocks of the trapezoid begin to support the neck on the sides, the stoop goes away, the deltas become larger, the outer edges of the pectorals are drawn. By the way, heavy push-ups are the only exercise in the world that can draw the lower and outer borders of the pectoral muscles. No matter how much you do the bench press, the lower contour of the pectorals will remain indistinct and loose. Dips are your only option. "

Arnold Schwarzenegger

Effective push-up rules

Those who consider push-ups on the uneven bars to be simple flexion-extension of the arms are stuck in place. Pay attention to the following important aspects:

• If the width of the projectile allows, keep your elbows tightly pressed against the body.
• Don't let your shoulders wiggle from side to side.
• Legs are slightly bent at the knees, socks can be crossed, hips are tense.

Breathe in during the descent, when the chest is stretched. Exhale as you rise, ending at the same time as fully extending your arms.

• The press is tense, all muscles should be in good shape and form a single corset, the spine should be straightened along its entire length.

• To effectively work out the triceps, the elbows should be bent at an angle of 90 degrees, the shoulders should be pulled back, keeping the shoulder blades as close as possible. This will eliminate the involvement of the pectoral muscles.
• If you are working on the pectoral muscles, you need to jump on the uneven bars so that they are behind. There should be no projectile continuation in front of you. Inhaling, slowly lower your torso until you feel a slight stretch in your chest, leaning forward at an angle of 30 degrees. Try to push up, first of all, with the pectoral muscles, and then with your hands push the body up. Having reached the top point, squeeze your chest with your shoulders.
• Only start additional weighting if you can easily and technically correctly complete three sets of 15 push-ups. Use a 5kg pancake by hanging it on your belt.

Interesting article: "Helmet for martial arts and Muay Thai: what should be considered when choosing?"

Do not make high-speed jerks, only slow movements with a two-second delay at the lowest point.

The scheme of push-ups on the uneven bars

The goal of our dips program is 50 runs. It is divided into three difficulty levels. To proceed to the first level, you need to do push-ups at least 7 times per set. If this is beyond your power, start your workouts with push-ups from the floor with your shoulders pressed to your body. This will strengthen your triceps, which will allow you to move to the uneven bars.

At the first level of difficulty, there should be a two-day break between workouts. On the second and third, workouts alternate with a break of one day.

Level 1

Goal: 10 times in one set.

Workout 1

We perform 50 push-ups in any number of approaches. For example, be sure to confidently complete 10 sets of 5 times. Then do 2 sets of 7 times and 6 sets of 6 push-ups. Next, reduce the number of sets by increasing the number of push-ups. Rest between sets for 2-3 minutes.

Workout 2

Do push-ups in three sets, trying to do 12 push-ups for each. Rest between sets for 5 minutes.

Level 2

Target: 15-25 times per set.

Workout 1

Do five sets of 10-12 times. Rest for at least two minutes between sets.If you feel the opportunity, increase the number of push-ups per set, and so on until you can push-ups five sets of twenty times.

Workout 2

We perform a superset, which means performing two exercises without interruption. First, we do push-ups on the uneven bars as many times as possible, then immediately proceed to push-ups from the floor with a wide spread of arms. You need to perform four supersets with breaks of up to 8 minutes.

Level 3

Goal: from 25 times per set.

Workout 1

We push up three sets with the maximum number of times and at intervals of 30 seconds. Rest up to 7 minutes. Again, three approaches - and so on until you have the strength to push up at least 5-7 times.

Workout 2

You have reached the peak of your physical fitness when you can easily complete five sets of 20 push-ups with 4 minutes rest between sets. In the next workouts, increase the number of push-ups in the fifth approach, while increasing their number in the fourth and third approaches. That is, the fifth approach - 25 times, the third - 22, the fourth - 23 times.