Bars with weighted what weight. Technique for performing push-ups on the uneven bars. The harm of push-ups on the uneven bars

03.12.2021Heading: Finishing

Dips are a great exercise for developing your triceps and pectoral muscles to help increase the volume of these muscle groups. Dips are a basic exercise that engages the elbow and shoulder joints.

Working muscle groups: lower pectorals, triceps.

Minor: deltoid muscles (more anterior part), trapezius muscles

Exercise technique:

Starting position on straight arms, hold your body weight. Begin to descend in a controlled manner until a right angle (90 degrees) is formed between the forearms and the upper arm.

As you inhale, let it go down smoothly, look straight ahead. Having reached the bottom point, force yourself upward to the starting position. At the moment of lifting up, exhale. Do not do the exercise for speed and do not allow sudden movements. Do not go below the right angle, this is very traumatic.

For the convenience of performing the exercise, you can bend your knees and cross them in the back.
If you can easily do 15 dips, then hang up additional weights.
To shift the load more to the lower chest, you should tilt the body back and use bars with a wide grip (the wider the grip, the more the chest is included in the work). If you want to focus more on the triceps, then do not pull the body back too much and use a grip about shoulder width apart.
Do not use a grip that is too tight, as this puts unnecessary stress on the wrist joints.

Errors in the push-up exercise on the uneven bars:

Sinking too deep. If you go below the right angle, then an additional load on the shoulder joints is created, which in turn is very traumatic. Moreover, this performance does not increase the effectiveness of the exercise.
Execution for speed. With this performance, the elbow joints experience more stress than with moderate performance, which can ultimately lead to pain in the elbows.
Too much extra weight. In this case, the risk of injury to your elbow joints increases significantly, as the elbows begin to experience tremendous stress.

Video with the correct technique for performing push-ups on the uneven bars and a description of the working muscle groups.

Important! To prevent injury, follow the correct technique for performing the dips.

Pro athletes will agree that push-ups were viewed with distrust in the early days of their athletic careers. In his youth, work with his own body was assessed negatively, the priority was exercises with dumbbells and a barbell. Only after a short period of time, any athlete independently comes to an understanding of how popular push-ups on the uneven bars are in professional sports. Whatever muscles we consider, they can all be developed by exercises on this simulator.

The beginning of a great journey

In physical education lessons, from childhood, teachers are forced to do warm-ups and all kinds of exercises that sometimes seem completely unnecessary for an adult. By the end of school, the list of exercises is significantly reduced. Remains the horizontal bar, parallel bars, push-ups, abs and running, which most high school students do without thinking about the difficulty. So for an adult, before starting such an exercise as on whatever muscles you do it, it is necessary to create favorable conditions for the growth of muscle tissue, to prepare the body for the stress that it will receive in the first days of training. As with any exercise in sports, three things are important to work on the uneven bars:

Correctly performed warm-up. In order not to damage the muscles, they must be well warmed up and kneaded.
Correct execution technique. It will not only prevent damage to the body, but also allow you to develop and build body muscles by doing the exercise correctly.
Motivation. Without her, there would be no result in sports. Motivation makes the athlete taller, faster, and stronger.

Where to begin

You should always start with simple exercises that not only warm up, but also develop your core core muscles. You need to figure out which ones you need to do in order to start doing push-ups on the uneven bars in two weeks. What muscles should be emphasized in the first place is the muscles of the shoulder joint, because it is easy to injure. You also need to develop triceps, chest and abdominal muscles.

Pushups. This exercise is basic for any sport, regardless of age and gender. To perform push-ups, you need to lie on the surface with your stomach down, put your hands on the floor at chest level and, by extending both arms, push the upper body off the ground. Having fixed the position of the torso on straight arms, straighten your legs and back, return to the starting position.
Chair push-ups. To begin with, you can use a step or other dense object of small height instead of a chair. Sitting with your back to the step, bring your hands back and rest on the step. In the starting position, the elbows are slightly bent. Fully straightening your arms, raise the pelvis to the level of the step and lower to the starting position.

First steps

In parallel with performing simple exercises, you can start working with the uneven bars - push-ups on the uneven bars. It is up to you to decide which muscles to start doing them on, but it is best to follow the principle of complexity. To begin with, you need to put a chair under the simulator and, having hoisted 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 shifting the center of gravity to straight arms in the starting position. Gently bending the arms into the body, it is pulled down until the angle of bend of the arms is 90 degrees. It is not necessary to go down below, as it is possible to break the ligaments of the arms and shoulder joint. Having fixed for a few seconds at the lowest point by straightening the arms, bring the torso back to its original position. First of all, during the exercise, you need to pay attention to the technique of execution, and not the number of repetitions.

More fun with a ladder

Those who loved to visit sports grounds in their childhood will surely remember a funny children's game called "ladder". She migrated to all gyms and military units, and even now you can see people who sort out their relationship not with fists, but playing ladder on horizontal bars. At the initial stage, you can play yourself, this approach to training well develops muscle concentration and the will to win. The scheme of push-ups on the uneven bars is very simple - the first repetition is performed once, each subsequent repetition is performed exactly one more than the previous one. The ladder can be used not only for the uneven bars. Floor or chair push-ups are great for playing. When performing push-ups on the uneven bars according to the game scheme, the muscles will be better worked out, because the exercises become fixed, and the body will release the necessary dose of energy and nutrients for each approach, which will have a beneficial effect on growth and strength.

attract attention

It is strange that there is still a myth that all owners of large and strong arms pay attention only to their biceps. Even beginners, coming to the gym, believe that it is the pumped up biceps that will increase the strength and size of the arms. If you pay attention, then the arms are more often in a relaxed state, and their size depends on the triceps muscles. The more it is swayed, the more massive the arms look. When performing the classic exercise - push-ups on the uneven bars - one hundred percent load is applied to the triceps. The technique provides for the mandatory placement of hands along the body without spreading the elbows to the sides in the process of lowering down. The bars should be at shoulder level. Exercise is considered hazardous to joints, even among professionals. It is recommended to do a slight forward bend of the torso during the bench press, shifting the load from the triceps to the pectoral muscles.

Developed pectoral muscles

The exercise scheme "chest push-ups on the uneven bars" provides for the development of not only powerful arms, but also physical development and an increase in the size of the chest. The technique is pretty simple. In the initial position, you need to straighten your back and immediately hunch over, tilting your head down. Bend your legs at the knees and press them as much as possible to the torso. When lowering the body down, open your elbows wide. At the initial stages, you should not go deeply deeply, as you can damage the chest ligaments. Doing the dips correctly on your chest will help you develop your core muscles quickly. The technique for performing 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, as well as swing during the load of the triceps and pectoral muscles.

Higher, faster, stronger

When working with your own weight and performing push-ups on the uneven bars, no matter what muscles the load is exerted on for one to two months, it will not be enough for the further growth of the body. You need to think about using additional weighting materials. By studying advice from famous athletes, you can turn your attention to athletes using heavy chains. When performing chest push-ups on the uneven bars with weights in the head area, the inclination of the body is guaranteed, forcing the muscles of the chest to work, and not the triceps. Placing weights on the belt or on the legs causes the center of gravity to transfer the load to the triceps. When doing uneven bars, any athlete will come to using extra weight. It is important to always remember that weight placement affects the angle of the body, and therefore the work of certain muscles.

Beautiful abs adorns men and women

Barbell push-up training involves more than just chest, triceps, and arm development. On the simulator, it is great to work out the muscles of the abdominal girdle - the press. Returning to physical education lessons, you can remember 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. There are two ways to take the starting position - to make a standard one or to fix the body, sitting on the forearms. Raising the legs forward and upward can be done both with bent knees and with straight legs, which is more difficult for a beginner athlete. The abdominal muscles are very flexible to training, so they can be pumped daily. In the future, no one forbids the use to complicate the exercise.

Having figured out what push-ups on the uneven bars are, which muscles they affect at different angles, and how to correctly perform the exercises, you can start practicing. You always need to remember about the execution technique and take care of your muscles without exposing them to heavy loads.

Today we will talk about 4 steps that will help you start to do push-ups correctly on the uneven bars. And so to begin with, you need to strengthen the muscles of the triceps! Try to do push-ups from the floor, pull up on the horizontal bar. Dips are a basic multi-joint exercise that engages a large number of muscle groups.

In contrast to regular push-ups, the parallel bars have a number of advantages. With their help, you can stretch the sternum as much as possible, which will positively affect the final result. Stretching is a must-have aspect of training. It allows you to double the result and maintain flexibility without enslaving a person with large muscle volumes.

Everyone should know their correct weight! Therefore, we have created a special calculator that shows how much a person's weight is considered normal and how much is excessive. ...

However, many novice athletes are unable to do dips. They are not able to do it even once, although the results in other exercises are above average. If a person does more than twenty push-ups on the floor and ten pull-ups on the horizontal bar, this does not mean that he will be able to demonstrate impressive results on the apparatus described above. In today's article we will talk about how to learn to do push-ups on the uneven bars.

Today there are many different types of this projectile. They differ from each other in height and width. On most sports grounds in our country, bars of the classical form are installed. Their height reaches two meters. This is enough for the average user. Specialized sites boast shells about one meter high.

High bars are more suitable for advanced athletes. It is convenient to do push-ups on them, since your feet will not touch the ground. For beginners, this height is not suitable, you should jump on the uneven bars and straighten your arms, making additional efforts to get up to the starting position. Some find it difficult to move to the starting position due to the lack of the necessary strength. If you are reading this article, then this problem has affected you too.

Low bars are characterized by the opposite ailment. After taking the starting position, the legs touch the ground. To avoid this, you will need to bend the limbs, which will require additional effort. This is not entirely convenient, but only in this position can you observe the correct technique.

How to do dips for a beginner from scratch

If you don't have enough strength to jump on the uneven bars, then it is recommended to find the uneven bars in order to practice correctly. To acquire the missing abilities, it is necessary to perform a wide range of leading exercises.

If you have enough strength to take the starting position on high bars, then you should not neglect such a projectile. When there are no alternative sites, you can resort to the help of improvised means. By substituting a stump or bench, you can easily climb onto the projectile.

To achieve optimal results on the uneven bars, the following lead-up exercises should be performed. Their description is presented below.

Push-ups from the ground

How to learn to do push-ups on the uneven bars when there is not enough muscle strength? You should start with the simplest exercises that use a large number of different muscle groups.

If you can't push up off the floor, then on the uneven bars you won't be able to.

It is worth following the correct technique to engage the required muscles. Regular push-ups are necessary for pumping the pectorals, but strong triceps are required on the uneven bars. To achieve the desired result, you need to push-ups with a narrow setting of the arms. This will allow you to make the most of your hands.

Reverse grip push-ups

This is an isolating exercise for the triceps. It is a must for athletes of all skill levels. The correct technique is shown below:

Stand back to the bench;
Take an emphasis from behind, placing your hands on the edge of the bench;
Straighten your legs, resting on your heels;
Bend your arms, dropping as low as possible, you should feel the tension and stretch of the triceps;
Straightening your arms, you need to return to the starting position.

If the initial method is not enough, then you can increase the height of the legs by placing them on another bench. Having reached the result of 15 repetitions, you can begin the first stage of training on the uneven bars.

First stage

This complex will allow you to pump your hands. The correct technique is presented below:

Take the starting position, straightening your arms;
Spend some time in it. For example 2-3 minutes.

When the result exceeds two minutes, the next exercise will become doable.

Second phase

This exercise contributes to the acquisition of maximum stretch of the muscles used. The correct technique is presented below:

Take the starting position;
Smoothly descend to the lowest point;
Hold this position for as long as possible.

The first approach will be painful, but it will go away after a few workouts.

Third stage

Negative push-ups are the most effective exercise. The technique is presented below:

Move to the original position;
Smoothly descend to the lowest point;

Hello friends! A favorite topic of all newbies is. But if you are sure that their volume depends on how developed the biceps are, then this is not entirely true. Big biceps are of course important, but the main contribution to massiveness is made by triceps. To pump it up to an impressive size, you need it. These include push-ups on the uneven bars.

But the desired effect may not be achieved without knowing how to do push-ups on the uneven bars and how to combine this exercise with others.

Push-ups are a "regional" exercise but are commonly referred to in everyday life. The reason for such a high rank is that two joints are involved in the work: the elbow and the shoulder.

What muscles work

By using two joints, the exercise involves the muscles that extend the arm at the elbow and flex the shoulder - triceps, front deltas, etc.

The more you bend your elbow, the greater the load on the triceps. But be careful, because the load on the ligaments also increases.

The emphasis of the load can be changed by bringing and spreading the elbows. More details later.

Benefit and harm

With the right technique, the exercise is safe and will only benefit you and the desired effect.

And what is it?

... And where there is more strength and volume increases.
Complex load on the muscular apparatus. After all, not only triceps works, but almost the entire shoulder girdle and pectoral muscles.

But the beams have their drawbacks.

Not everyone can learn to do push-ups correctly in a short time. Especially those who started their training path from scratch without having any physical training experience behind their backs.
Large load on the elbow joint. Due to the fact that the peak of the triceps muscle tension occurs at the moment when the arm at the elbow is maximally bent.

Contraindications

Can everyone do this exercise? Unfortunately, not everyone will be able to experience its advantages. Exercise requires strong shoulder, elbow, and wrist joints. If there are push-up problems with one of them, it is better to avoid.

Refrain from push-ups if you have problems with the spine, especially the thoracic and cervical spine. Please note that the load on these departments increases when performing exercises with an emphasis on pumping the pectorals.

Is it possible to pump up the chest with push-ups on the uneven bars

The main function of the pectoralis major muscle is to bring the shoulder to the trunk and bend it. We can observe both of these movements in push-ups. Therefore, the question can be answered in the affirmative. It's not for nothing that push-ups are often used in bodybuilding to pump the lower chest. You just need to find out what the technique should be in order to maximize the load on the chest.

Technique and types of exercise

Emphasis on triceps

How to perform the exercise to maximize the load on the triceps? To do this, when doing push-ups, press your elbows to the body and do not let them spread out to the sides.

We'll talk about elbows later, but for now you need to understand how to do push-ups.

Approach the projectile. There should be an object on the bars themselves or nearby that will help you take your starting position.
Starting position - arms are directed along the body and slightly bent at the elbows. Natural deflection is maintained in the back. The brushes are wrapped around the bars.
Trying to keep the body upright. Lower yourself down, bending your elbows.
Stop when the angle at the elbows is 90 degrees and smoothly return to the starting position. This is where the triceps should show itself as much as possible.
Make sure that your neck, as well as the rest of the spine, maintains a natural position.

Emphasis on the pectoral muscles

What if our task is to pump the pectorals? To do this, spread your elbows to the sides. If possible, choose wide bars, so you will reduce the load on the triceps. In this case, the technique will be different.

In the initial position, the shoulders should be pronated, that is, turned outwards.
After the start of the downward movement, the elbows diverge to the sides.
Unlike the triceps-focused movement, here you need to bend the chest and bend the whole body forward by about 30 degrees.
Lower yourself until you feel a stretch in your pectoral muscles.
Move into the lifting phase, focusing on bringing the shoulder to the torso.

For more clarity, watch the video

Training example

The bars can be included both in the arm or triceps training program, and in the pectoral muscle complex. Let's consider different types of training and in different conditions.

At home

For homework, you can do the following:

Buy bars home. Typically, these are compact machines with one pull-up bar and two parallel push-up bars.
Train at the nearest sports ground.

Workout at home:

Push-ups from the floor - 3-4 sets of 12-8 reps.
Push-ups for triceps with an emphasis on a horizontal surface - 3-4 sets of 12-8 reps.

For men, push-ups can be an easy task. Use a weight, for example, in the form of a backpack loaded with heavy objects. If it's hard for you to push up from the floor, then do push-ups from your knees.

In case of difficulties with the uneven bars, use this technique:

Use a high stand under your feet, or there may be foot bumps on the bars. With the help of these aids, take the starting position. Then start the exercise. Moreover, lower yourself emphatically slowly (about 5-6 seconds), resisting the force striving to lower you down. After lowering, use your legs to return to the starting position and repeat the movement. This type of training is called eccentric training.

Lesson on the sports ground:

Push-ups from the ground - 3-4 sets of 12-8 reps.
Dips with an emphasis on the chest - 3-4 sets of 12-6 reps.
Triceps push-ups from a low bar or parallel bars - 3-4 sets of 12-6 reps.

The third exercise is similar to the last from the previous set.

Hand Exercise Program:

Lifting the bar for biceps or pull-ups with a reverse grip with an emphasis on biceps - 3-4 sets of 12-8 reps.
Dumbbell Hammers - 3-4 sets of 12-8 reps
Dips on the uneven bars - 3-4 sets of 12-6 reps.
Triceps push-ups from a horizontal surface - 3-4 sets of 12-8 reps.

In the gym

The simulator will allow you to diversify your workout with free weights:

Bench press - 3-4 sets of 12-6 reps.
Bench press lying on an incline bench - 3-4 sets of 12-6 reps.
Dips with an emphasis on the chest - 3-4 sets of 12-6 reps.
Dips with an emphasis on triceps - 3-4 sets of 12-6 reps.
Extension of arms with a dumbbell from behind the head - 3-4 sets of 12-8 reps.

If push-ups are not easy for you, try doing the exercise in a gravitron (counterweight machine). It will allow you to ease the load on the triceps and make it feasible.

Sets and reps

Stick to a 6-12 rep range to develop muscle volume and strength. It is in this range that fast-twitch muscle fibers are best stimulated for growth, which give the greatest volume during their development.

The number of approaches should be sufficient to tire the muscles, but not cause them overwork. Usually 3-4 working approaches are enough to achieve the desired effect. Rest between them should be no more than 2 minutes.

Weights

Push-ups involve several muscles, the main ones being the chest, front delts, and triceps. This is a pretty strong triple muscle and sooner or later it will become easy for you to do push-ups with your own weight. Additional burdening will be required. What, then, can be used?

A special belt with a chain to which you can attach a couple of pancakes.
Weighted backpack.
A dumbbell that can be squeezed between the legs bent at the knees.

Initially, the weight should be selected so that you can overcome at least 10 clean reps in each of the working sets. And as soon as you get to 12 repetitions, add a couple of kilograms.

Nutrition and sports supplements

No matter how hard you train in the gym, you can't wait for the result. How can this be? How can you, because the growth of our muscles is more dependent on nutrition. It should be:

Rational, that is, meet your goals and needs.
Balanced - contains all the necessary nutrients in sufficient quantities.

Protein - 1.5 grams per kilogram of body weight (g / kg), carbohydrates - 4-5 g / kg, fats - 1 g / kg. The figures are averaged and can vary both lower and higher depending on your physical activity.

Sports supplements should only be considered as an adjuvant. For example, it will allow you to get the necessary portion of protein when you do not have the opportunity to eat a complete protein product.

Is it possible to do push-ups on the uneven bars every day?

There is such a thing as supercompensation. This is when our muscles recover after a heavy load with a margin to be ready for a similar load next time. This process takes from several days to a week.

Now think, if you've trained your triceps and chest well with push-ups, will they be ready for your next workout in 24 hours? No, they need time to recover!

Do you like parallel bars? Do push-ups, but either or train them a maximum of 2 times a week.

How to increase the number of dips?

To do this, it is necessary to develop muscle strength and strength endurance. For strength, work in the 6-8 rep range. And for strength endurance in the interval of 12-20 repetitions. It is better to separate trainings for the development of different qualities. Doing strength work in one week, and voluminous work in another.

What to do if it hurts to push up on the uneven bars?

Most often, pain occurs in the elbows. This is due to the increased stress on the elbow during the exercise. One of the options for solving the problem is to use elbow pads, the second option is to reduce the load on the triceps. The second option can be realized by performing push-ups in the gravitron. If you feel severe pain, then it is worth stopping the exercise, and preferably the entire workout, and see a doctor!

Frequent mistakes

One of the most common mistakes is that the range of motion is too small. This happens when a person has a hard time doing push-ups. To get out of the situation, do either eccentric push-ups (which I mentioned earlier) or use a counterweight.

Another common mistake is that the amplitude is too large, so that the person practically touches the bar with their shoulders. In this case, there is a high risk of sprains and injury.

Another scourge of many gym visitors is unnecessary body movements. During push-ups, our body should not rotate relative to the shoulder joint. It moves strictly in a vertical plane. But many do swing-style push-ups, describing an arc with their body.

conclusions

So, we found out that push-ups on the uneven bars are an effective exercise for pumping not only the triceps, but also the pectoral muscles. By incorporating this movement into your training program, you will improve the effect of the exercise. Stick to the right technique, avoid common mistakes, and listen to your body. If he protests with elbow pain, then take action by removing the exercise from the training split, or by reducing the load.

On this I say goodbye to you, but I will be back soon. In the meantime, subscribe to article updates and share useful information with your friends. See you later!

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In the world of sports, exercise is very common - push-ups from the bars, with the correct technique, you can pump your pectoral muscles, triceps, and more. This exercise is considered basic, in addition to the main above-mentioned working muscles, many stabilizing muscles also work during execution.

Usually, such push-ups are performed with their own weight, but sometimes - when the athlete has well-developed physical strength and has a lot of experience, he can take advantage of the weights. For good results, it is recommended to perform exercises in the number of repetitions from 10 to 18, so the muscles will receive the shock necessary for their further progress.

What muscles work

The main muscles working when push-ups from the uneven bars- these are pectorals and triceps. The former can be pumped in several ways, it all depends on the position of the hands and the inclination of the body during execution. The anterior bundles of the deltoid muscle, and some muscles of the back, are also well worked out. In addition, the hands and forearms are in tension. Now let's take an example of working stabilizing muscles.

The shoulder blades are the serrated anterior muscle, the pectoralis minor and the rhomboid; the lower region of the trapezius muscle is also trained.
Shoulder joint - this refers to the muscle that rotates the shoulder.
Stabilizing trunk muscles - these primarily include two muscle groups: the gluteal and abdominal.

It is enough to do the exercise push-ups from the uneven bars- and you will get good results in gaining upper body mass, increased strength in the whole body and increased endurance in general.

It happens that a person is contraindicated in going to the gym and working with large weights, most often this is due to problems with the spine. It is in such cases that doctors recommend push-ups on the uneven bars, because this exercise stretches and has a beneficial effect on the spine, and even helps to get rid of problems with back pain. Of course, the recommendations for implementation will exclude exercises with weights, your own weight is enough.

Step-by-step execution technique

Exercise with your own weight.

Climb the structure on straight arms, it is best to start the exercise like this, it is not recommended to start from the bottom point, because the muscles will not have time to strain and may be injured. Slightly tilt your torso forward and slowly begin to descend to the final bottom point, then straighten your arms at the elbows and smoothly rise up. There should be no jerks during execution, they can also be dangerous and provoke injury.

During push-ups on the uneven bars, lowering to the bottom of the torso - try to resist the force of gravity, because incorrect movement can lead to damage to the pectoral muscle, elbow joint or the junction between the pectoral and shoulder muscles. When performing the exercise not to the end (partially), we recommend focusing on the medial and outer head of the triceps, and the pectoral muscles will thus experience minimal stress. In order to include them in the work, and put into action push ups on the uneven bars on the chest- lower the torso to the end, so that the hands acquire a single line with the armpits. The upper part of the pectoral muscle, in the lower position, should only slightly protrude beyond the uneven bars.

In this way, you fully stretch the elbow joints, the exercise will load the pectoral muscle well. But if you have not performed push-ups from the uneven bars in this way before, do not rush, for beginners not the full amplitude is allowed, after that you will correct this as your experience in this matter increases. We recommend that at each workout, try to lower your torso lower and lower until the maximum result is achieved. Also, in the initial stage, in no case use weights, additional weights can be connected when you are able to perform technically correctly and not less than 25 repetitions. Then, with weights it is very effective push-ups on the uneven bars for weight.

Raising the torso.

After fully descending to the bottom, pause for about two seconds, this will help to stretch the chest and triceps muscles well. Raising the torso, the elbows should be spread apart, this is if your task is to load the chest muscles. The hands should look inward, then lifting the torso, the pectoral muscle will try to stabilize the shoulder sections of the arms to the midline of the body, and there will be a good load on the lower secretion of the pectoral muscle. Also, during execution, try to always keep the body slightly tilted, and press the chin against the chest.

Weighted bar push-ups.

Only when your body has become stronger and you have achieved full amplitude, as well as the number of repetitions in the approach of about 15 is not able to load you as much as possible - we recommend connecting weights. Thus, you will reduce the number of repetitions in the approach, while stimulating the muscle to growth well. Try to choose a weight with which you will be able to perform about 12-15 repetitions, more repetitions with weights have little effectiveness. Also pay attention to getting out of the bottom position in the exercise, you should be as careful as possible in order to avoid injury. Push-ups on the uneven bars with weights - has great effectiveness, but it is also traumatic. You need a strict technique and a good pre-heating.

Usually a strap and a metal hook are used to attach the extra weight. We tighten the belt tightly on the body, then we put on a hook on it and we hook pancakes on the hook. When you spend push-ups on the uneven bars with weights use a special stand or step (available in the gym). You should not jump onto the structure with additional weight, but first grasp the bars firmly and only then remove your feet from the step.

Contraindications during push-ups on uneven bars?

First of all, there should be no jerks.
Try to resist the force of inertia, perform the exercise as concentrated and cleanly as possible.
Do not slouch, the chest should be extended and the shoulder blades in the lower position.
During execution - always concentrate on the loaded muscle.
When you lift your torso up, always exhale so that your heartbeat and shortness of breath are balanced.

Exercise video:

Outcome

The exercise push-ups from the bars - is basic, with the correct execution technique and the use of additional weight, an athlete is able to build good muscle mass in the upper body, and increase strength. Improve the physical condition of the athlete in general.