CLIMBING ON BARS
Do you believe or not? but it is the push-ups on the uneven bars that load more muscles than the bench press. If you turn to history and return to the 50s, it turns out that the push-ups on the bars with the burden had the reputation of an excellent basic exercise for the chest. But the wave of technical progress and the thirst for profit of the first manufacturers of sports equipment led to the emergence of numerous simulators and various accessories. One of these innovations was the familiar bench for bench press, and the popularity of push-ups turned to bench press.
Of course, the obvious question arises: why was it so easy to abandon the supposedly “stronger” exercise in favor of another. The answer to this question is not so straightforward and lies in the field of rumors and reputation, namely: push-ups on bars with weights have an established reputation as a traumatic exercise.
And if we continue the comparison, then of course it is important to note that for push-ups on the bars neither observers nor safety equipment are needed. This exercise perfectly develops the lower and outer portions of the pectoral muscles, and with regular exercise, you will very soon notice how your pectoral muscles have been “trimmed”.
Technique performing push-ups on the bars
As we noted above, push-ups on the bars have a reputation for being a traumatic exercise. This is true, but in fairness it is necessary to point out that the injuries in this exercise are from the wrong technique. Therefore, before introducing push-ups into training, it is necessary to master the technique of “excellent” performance:
1. Assist the position of the stop on the straight arms on the uneven bars. It is important to start the exercise from the top point as this allows the muscles to contract and get ready for work. Torso lean forward. In a vertical position, the entire load will go to the triceps. Bend your legs at the knees and cross at the ankles. This will make it easier to hold the body in the slope. Hold the chin in the chest and keep this position until the end of the exercise.
2. Bending your elbows, begin to gently lower until the hands are at the level of the armpits. Rapid descent is fraught with injury to the chest muscles.
3. After a short pause, slowly and steadily return to the starting position.
It is important to know:
To push-ups on the bars worked as a basic exercise and replaced the press from the chest, it is necessary to work with the burden, which is attached to the belt with a hook at the waist. There you increased the weight of the bar, here – the weight of the burden.
Beginners, before increasing the load, must ideally master the technique of doing the exercise and only then proceed to work with the burdening.
The width of the boards should be slightly greater than the width of the shoulders, too long a distance can lead to injury to the shoulders. A too narrow will shift the load on the triceps.
Options for push-ups on the bars
The distribution of the load on the muscle groups depends on the angle of inclination and the depth of the body:
For pumping of the pectoral muscles, it is necessary to lower to the end, and the body should be tilted forward and held in the course of the whole exercise, and during lowering, the elbows should be moved apart.
To pump the triceps hold the body in an upright position, legs – straight, and arms – closer to the body.
Working muscles during push ups on the bars
the broadest muscles