Push-ups on the uneven bars: which muscles are loaded? How to properly press on uneven bars

Professional athletes agree that at the dawn of their sports career to push-ups on the uneven bars were treated with disbelief. In his youth, work with his own body was assessed negatively, the priority being exercises with dumbbells and a bar. Only after a short period of time any athlete comes to their own to understand how demanded in professional sports are push-ups on the uneven bars. Muscles of whatever part of the body we have not considered, they can all develop by the exercises on this simulator.

The beginning of the great journey

In the lessons of physical education, from the very childhood, teachers are forced to do warm-ups and all kinds of exercises, which for an adult sometimes seem completely unnecessary. By the end of the school the list of exercises is significantly reduced. There remain a horizontal bar, bars, push-ups, press and running, which most high school students perform without thinking about complexity. So, for an adult, before starting such an exercise as push-ups on the bars, no matter what muscles you do it, you need to create favorable conditions for the growth of muscle tissue, prepare the body for the stress that it will receive in the first days of training. As for any exercise in sports, three things are important for working on uneven bars:

1. Properly conducted warm-up. In order not to damage the muscles, they need to be warmed up and mashed.
2. The correct technique of implementation. It not only prevents damage to the body, but also allows you to develop and build up the muscles of the body, performing the correct exercise.
3. Motivation. Without it, there would not be a single result in the sport. Motivation causes the athlete to be taller, faster and stronger.

Where to begin

It is always necessary to start with simple exercises that not only heat up, but also develop the basic muscles of the torso. It is necessary to figure out which of them should be done in order to start push-ups on the uneven bars in two weeks. On what muscles first of all it is necessary to make an emphasis, so it is on the muscles of the shoulder joint, because it easily gives in to injuries. You also need to develop triceps, muscles of the chest and abdominal belt.

1. Pushups. This exercise is the base for any sport, regardless of the age and sex involved. To perform push-ups, it is necessary to lie on the surface of the abdomen down, to rest your hands on the floor at the chest level and the extension of both hands push the upper body off the ground. Having fixed the position of the torso on the straight arms, straighten the legs and back, return to the starting position.
2. Push-ups from the chair. To begin with, you can use a stool or other dense object of low height instead of a chair. Sitting to the step with his back, pull his hands back and rest on the step. In the starting position, the elbows are slightly bent. Completely straightening the hands to raise the pelvis to the level of the step and fall to the starting position.

First steps

In parallel with the implementation of simple exercises, you can begin work with the bars - push-ups on the parallel bars. On which muscles to begin to do them - it's up to you, but it's best to follow the principle of complexity. To begin with, you need to put a chair under the simulator and, having set your feet on it, take the starting position. If you do push-ups on the uneven bars, which muscles are the main load, you can determine by transferring the center of gravity to straight hands in the starting position. Gently bending the arms in the elbow joint, the body is pulled down until the angle of the fold of the hands is 90 degrees. Lower it is not necessary, because you can break the ligaments of the arms and shoulder joint. Fixing for a few seconds at the bottom point with the straightening of the hands, pull the torso back to its original position. First of all, during the exercise, attention should be paid to the technique of execution, and not to the number of repetitions.

The ladder is more fun

Who loved to visit sports grounds as a child, for sure he remembers an amusing children's game called "ladder". It has migrated to all gyms and military units, and even now you can see people who find their relationship not with their fists, but with playing on the stairs on the horizontal bars. At the initial stage you can play yourself, this approach to training develops muscle concentration and will to win. The scheme of push-ups on the uneven bars is very simple - the first repetition is performed once, each subsequent one is executed exactly one more than the previous one. A scaffold can be used not only for uneven bars. Push-ups from the floor or chair are great for playing. When performing push-ups on the beams, the muscles will be better worked out, because the exercises become fixed, and the body for each approach will allocate the necessary dose of energy and nutrients, which will favorably affect growth and strength.

Strong hands attract attention

It's strange that there is still a myth that all owners of big and strong hands pay attention only to their biceps. Even beginners, coming to the gym, believe that it is the inflated biceps will increase the strength and size of the hands. If you pay attention, then the hands are more often in a relaxed state, and their size depends on the muscles of the triceps. The more he is swinging, the more massive the hands look. When performing a classic exercise - push-ups on the bars - the triceps is given a 100% load. The technique involves the obligatory placement of hands along the body without divorce of elbows to the sides during the descent downwards. The bars should be located at shoulder level. Exercise is considered dangerous for joints even among professionals. It is recommended during the press to make a slight inclination of the trunk forward, shifting the load from the triceps to the pectoral muscles.

Developed pectoral muscles

The scheme of exercises "breast push-ups on the uneven bars" provides for the development not only of powerful hands, but also the physical development of the muscles of the chest, and an increase in the size of the thorax. The technique is quite simple. In the initial position, you need to straighten your back and immediately bend over, tilting your head down. Legs bend at the knees and squeezed as much as possible to the torso. While lowering the case downwards, dilute the elbows widely. At the initial stages it is not necessary to go deep deeply, as it is possible to damage the breast ligaments. Correct performance of push-ups on the beams on the chest will quickly develop the muscles of the torso. The technique of doing this exercise is to shift the center of gravity to the pectoral muscles during the exercise. It is forbidden to radically change the angle of the body, and also swing during the load of the triceps and pectoral muscles.

Higher, faster, stronger

When working with your own weight and doing push-ups on the uneven bars, which muscles would not be loaded for one to two months, it will not be enough for further growth of the body. It is necessary to think about the use of additional weighting agents. Studying advice from famous athletes, you can pay attention to athletes using heavy chains. When performing breast push-ups on the uneven bars with weighting in the head area, the slope of the body is guaranteed to remain, causing the muscles of the chest to work, and not the triceps. Placement of weighting on the belt or on the legs leads to the fact that the center of gravity transfers the load to the triceps. During lessons on the uneven bars, any athlete will come to use extra weight. It is important to always remember that placing the weight affects the angle of the body, and, accordingly, the work of certain muscles.

Beautiful press decorates men and women

Training push-ups on the bars provides for not only the development of the chest, triceps and hands. On the simulator, the muscles of the abdominal belt - press. Returning to the lessons of physical education, you can recall how the teacher demanded to keep the corner on the uneven bars. For the development of the muscles of the press the scheme of push-ups on the uneven bars is quite simple. You can take the initial position in two ways - to make a standard stand on the hands or to fix the body, sitting on the forearms. Raising your legs forward and upwards can be done both in bent knees and with even legs, which is more difficult for a beginner athlete. The muscles of the press are very malleable to training, so that they can be pumped daily. In the future, no one forbids the use of weighting for the legs, in order to complicate the exercise.

Having figured out what push-ups are on the uneven bars, which muscles they operate at different angles, and how to properly perform the exercises, you can begin to practice. It is always necessary to remember the technique of execution and to protect your muscles without putting them to great strain.