How to pump up the pectoral muscles on the horizontal bar and uneven bars. Push-ups on the uneven bars for the pectoral muscles

Push-ups on the uneven bars are one of the best exercises for building up the pectoral muscles. We have already said, now - about push-ups on the uneven bars with an emphasis on the pectoral muscles. When push-ups on the uneven bars, almost all the muscles of the top work - the pectoral, triceps, front deltas, and other muscles are actively involved in the work. Most often, dips are used to train the pectoral muscles, or to train the triceps. In order to focus on those muscles that need development, various push-up techniques are used.

Push-ups on the uneven bars with an emphasis on the pectoral muscles have a number of nuances:

1. Tilt the body forward: necessary to transfer the load from the triceps to the pectoral muscles.

3. In the upper position, do not straighten your arms to the end, so as not to remove the load from the pectoral muscles.

4. The lowest point to which we can descend is determined by the maximum stretch of the pectoral muscles. You don’t need to go lower, because then the triceps will be included in the work instead of the pectorals.

If we imagine what the main function of the pectoral muscles is - bringing the arms together - it becomes quite obvious that the forward bend, together with the widely spaced elbows, creates a mechanical system in which it is the pectoral muscles that will try to bring the arms together (raising the body to the top position ), and body weight will interfere with this. This means that we will get an excellent opportunity to work for our pectoral muscles with a load equal to our own weight.

How to do push-ups on the bars for the pectoral muscles?

1. It's simple: grab the bars and jerk out to the top position on straight arms. In the future, when lifting up, we do not straighten the elbows to the end.

2. Tilt the body forward, moving the legs back. While inhaling, we slowly lower ourselves down to the maximum stretching of the pectoral muscles.

4. With an exhalation, we gradually rise up. Elbows, as already mentioned, do not straighten to the end at the top point.

5. The amplitude of movements will not be too large, since in extreme positions the triceps will inevitably be included in the work, stealing the load from the chest, but we do not need this.

What to look for when push-ups on the uneven bars with an emphasis on the chest?

Firstly, on those nuances that were discussed above: the grip is wider (if possible), elbows to the side, tilting the body forward and do not straighten the elbows in the upper position.

Secondly, it should be taken into account that this is a very traumatic exercise. The danger exists for the joints - the elbow and shoulder. So that nothing happens to them - be sure (required!) Perform a warm-up before this exercise. And not just a general warm-up, but before you work on the uneven bars at full strength, do at least one or two warm-up sets without weights, or with the smallest weight. And even more than that: it is better to do this exercise at the end of the workout - ideally after the bench press.

Thirdly, you need to pay attention to the technique and how the pectoral muscles turn on and work - it is their pumping that is important here, and not the number of repetitions or maximum weights.

How many sets and reps?

You need to focus on the usual 4-5 approaches and 10-12 repetitions. If you can do more repetitions, this is a signal that you need to increase the load. Do not do repetitions to failure - 20, 30, 40 and so on - this will not do anything for muscle growth. It is better to put on a special belt and attach 5 kilograms to it. If for some reason it is not possible to use weights, it is better to increase the number of approaches (and not repetitions!), Perform this exercise after other chest exercises (bench presses), do “finishing” isolated exercises on the chest (for example, wiring dumbbells), or use other "tricks" - but do not stupidly increase the number of repetitions.

The basis of muscle progress is the increase in load. So here, as soon as you feel like you can do 15-20-25 reps, it is ideal to put on a belt and hang weights. But here, too, there is a nuance: the weight belt will change the center of gravity and the position of the body will become more vertical, and our task is to maintain the most inclined position (ideally, as close to the horizontal as possible). Therefore, clinging pancakes to the belt, pay attention to the position of the body. By the way, this is why many athletes hang a chain around their neck, and not pancakes to their belts.

And again - do not try to hang a hundred kilograms on your belt, even if you can keep your body tilted at the same time (which is unlikely). Exercise is traumatic - it often happens that it seems that you are ready to take more weight (and perhaps the muscles are ready for this), but in reality the joints and ligaments are not ready for this. Therefore, there is no need to set records here - it is better to use average weights in working approaches. You can do a little more repetitions, a little more approaches. Well, when all the possibilities of increasing the load have been exhausted, it is necessary to use other exercises to develop the pectoral muscles. Which ones are described in a general article about that. Girls can also do push-ups on the uneven bars - no need to be afraid of the common ones.

Hello, dear like-minded people who, like me, strive to be strong, have a courageous appearance and be just healthy people. I recently met one of my comrades, and he asked me a question: how to pump up the upper chest. I thought and thought and decided that this is a great topic for conversation with my readers.

What can I say about this: you can perform most of the exercises on your own, on the sports ground or at home.

Where do you propose to start? From home? Or from the street? Let's go from home. But look, dumbbells are very useful here. And if you have a pair of pood cast-iron weights, then this is generally super. Go?

Upper chest exercises at home

Guess what we're going to talk about first? Certainly! It's about how to pump the upper chest. You know perfectly well that in general, in principle, this is one of the best exercises for the pectoral muscles, which you can do constantly and independently. But we need to focus on the top.

In order to focus on this, it is necessary, while pushing up, to put your hands as high as possible. That is, not at shoulder level, as everyone usually does, but the closer to the head, the better. And a wide grip.

You can safely use an additional load, using, for example, a pancake from the bar.

Another option for doing push-ups is to put your feet on a hill. In fact, any option will do: a chair, a sofa, whatever. By the way, the higher the better. And also with a wide grip to conduct a workout. You can even put emphasis on the wall and practice almost standing on your head. For the upper chest and for the shoulders - that's it.

Push up on dumbbells, and even better - on kettlebells, only holding not by their handles, but by the cast-iron ball itself from the outside, so that the palms are approximately at an angle of 45 degrees. Get down as low as you can. It is for this that we hold on to the inventory so that the amplitude of the deflection is as large as possible - so that the muscles stretch as much as possible.

Dumbbells are an indispensable thing in our business! Make them wiring, preferably sitting down, as on an inclined bench, head up. You can, by the way, do dumbbells and.

Well, let's go outside now, shall we? Is there a playground in the yard?

Exercises on the upper chest on the uneven bars

On the site, by and large, except for the uneven bars, we do not need anything else. What exercises on uneven bars do you know? That's right, accented on the triceps and on the chest. But today we are only interested in what can and should be done to pump the upper pectoral muscles.

I will say right away: the usual push-ups for you will not help us here. Therefore, we throw our legs on them too - we will do horizontal push-ups.

Ask: what is it all about? I will tell you. While pushing up in this way, lower yourself so that your hands are under the armpits. Do this at least 20 times - you will understand why this is necessary.

In principle, we have to work out with the barbell - and that's it. If you have a home, great. No, let's go to the hall.

Barbell training

Personally, I recommend that you perform purely basic exercises. That is, bench press on an incline bench. The angle of inclination must be at least 30 degrees. In general, the higher - the greater the emphasis, the load is on the upper part of the pectoral muscles.

I can offer another non-standard approach to the bar - push-ups. That is, grab the bar wider and forward, trying to bend as deep as possible.

What to think about

I have heard more than once from athletes, bodybuilders that it is the upper chest that is the easiest to pump, since this part of the chest muscles is not involved in our daily life, that is, when you move, it is not involved at all, unlike, for example, from the bottom or center .

I would recommend that you pump not only the chest, but the whole body, if possible, proportionally distributing sets of exercises, loads, to all parts of the body. No, of course you can focus on a specific muscle group or body part. But it is better to do it all the same when you see what needs to be corrected here, since there is not enough load and, as a result, the effect of the exercises is not the same.

If you are unable to gain muscle mass, or you want even more volume, you can safely resort to the help of sports nutrition. Now, in fact, there are various nutritional supplements that are completely harmless to health, vitamin complexes and much more, designed specifically for athletes, for bodybuilding. If there is a desire, but you do not know where to buy, you are afraid to buy a low-quality product. Either not the one that you need, or there is no one to consult with, then I sincerely recommend contacting online store "If there is no power". Believe me, your problem will be solved.

Go in for sports, take care of your health, always warm up well so as not to get any unnecessary strain or injury. See you soon at the next workout.

Broad shoulders, strong arms, a developed chest are the dreams of any athlete. Unfortunately, strength training exercises cannot help to work out these zones to the fullest. For a faster result, it is recommended to perform push-ups on the uneven bars. During such push-ups, almost all the muscles of the upper body are included in the work. In this article, we will look at how to properly perform this exercise, learn what muscles work when push-ups on the uneven bars, and we will give effective repetition schemes that fit perfectly into the program.

Since the beginning of the 50s of the 20th century, push-ups on the uneven bars have formed the basis of the complex for working out the muscles of the chest. After the appearance of the bench press, this exercise faded into the background, but its effectiveness is still high.

Execution technique

We take emphasis on the bars on straight arms, knees bent, it is permissible to keep the feet crosswise. While inhaling, you need to start slowly lowering down, bending your arms, while exhaling, go back up. You can not straighten your arms, you must leave a small angle in the elbow joint.

Muscle groups that work on uneven bars

Push-ups on the uneven bars are universal exercises that work out a whole complex of muscles. Push-ups on the uneven bars work the muscles of the upper body: pectoral, deltoid and triceps. Unlike (lats and biceps), here the emphasis is more on the development of the chest and triceps.

The load can be adjusted and distributed depending on the location of the body, the position of the arms and the width of the bars:

• If the body is slightly tilted down, then the large pectoral muscles will receive the maximum load. In this case, you should definitely bend your knees - this technique will make the exercise more effective.
• The vertical position of the body with fully extended legs will allow you to pump the triceps.
• If the elbows are further away from the body, the greatest load will go to the chest muscles.
• If you press your elbows to the body, then the emphasis will shift to the triceps.

The bars should match the width of the shoulders. The narrow position of the hands will ultimately load the triceps muscle, and the rest of the groups will not work at full strength. Wide - on the contrary, will shift the focus to the chest.

The muscles that work during push-ups on the uneven bars receive a tremendous load. Successful mastering of the exercise will be a powerful impetus for noticeable progress in all pressing movements. It allows you to create a beautiful relief of the chest in less time than the bench press, because almost all parts of the pectoral muscles swing on the bars, especially the lower one, giving clear contours. Posture also improves, shoulders straighten. You will not need additional funds and simulators, because equipment can be found even on a street sports ground.

In order for the exercise to have the maximum effect, it is necessary to adhere to certain rules when performing it.

Repetition schemes

Depending on the time you can devote to this exercise, you can use several schemes.

If you devote a separate workout to dips (for example, go to the yard every evening), then the “ladder” method is perfect for you. The warm-up includes 1-2 sets of 5-10 reps. The main part is three sets of 15-25 repetitions. Completion - 2 sets of 5-10 repetitions.

If you have been in the gym for a while now, then push-ups on the uneven bars will be a great start to training your pectoral muscles. It will be enough to do several sets (depending on the degree of your fitness) for 8-10 repetitions. Over time, you can gradually increase the number of repetitions.

burdening

When you feel that several sets of 12-15 repetitions are given without much difficulty, it's time to use weights that will put the maximum load on the working muscles on the uneven bars. Attach a pancake with a minimum weight to a special wide belt. In each approach, do no more than 10 repetitions. Gradually, replacing pancakes with heavier ones.

Schemes for experienced

When the weights are completed, you can diversify your workouts using these schemes:

• Drop sets: take the maximum weight, do 5 sets of 5 reps. After completing the last fifth set, drop the weight and do a few more repetitions ().
• Negative: The bottom line is that you need to go down very slowly, and then come back using your legs.
• Partial: consists of two approaches. The first must be performed, going down only to the half-bent of the elbow. The second approach - rising only half.

Common mistakes when push-ups on the uneven bars

Despite the seeming simplicity of the exercise, many beginners make mistakes that not only reduce the effectiveness of push-ups, but can also lead to injury.

• Breathing must be correct. Breathe in before lowering to protect your chest from possible injury.
• Too much distance between the bars can also lead to injury to the joints.
• High execution speed will not give results. Lowering down and lifting must last at least 2 seconds.
• Lack of warm-up of the upper body can lead to sprains and dislocations.
• Sudden weight gain is another mistake. You can add weights only after you can easily do 3 sets of 15 repetitions with the current weight.

As you can see, dips are one of the most effective and accessible movements that work your arms and chest. It may not become your favorite, but it is definitely worth including it in your training program.

You can pump your chest in different ways. One of the most effective is to perform push-ups on the uneven bars. Find out more!

You can pump your chest in different ways. One of the most effective is to perform. However, it is not enough just to do this exercise, you need to adhere to the correct technique. Only then will you be able to pump up your chest on the uneven bars, and achieve impressive results in the shortest possible time. Otherwise, much more training will be required. And it is far from a fact that their quantity will make up for the quality and lead to the desired effect.

Push-up technique on bars

Rest your palms on the bars, keep your torso on straight arms. Don't start from a low point, it's risky.

Lean forward. Bending your elbows, slowly lower yourself. Avoid sudden movements, otherwise you can injure muscles. For the same reason, prevent the inert lowering of the body.

Take a two-second pause, during which make sure you are in the correct position now. Since the exercise is aimed at working out, the elbows should be directed to the sides, the hands should be towards the body. In this position, the lower and middle sections of the chest are involved. It is also important to keep the lean forward.

Return to starting position. Do not press your elbows to the body. The first few workouts, while honing your technique, keep it smooth. Later, you can do this part of the exercise at a faster pace.

Repeat as many times as needed.

The effectiveness of the exercise will be much higher if the following conditions are met.

The distance between the bars should be slightly more than the width of the shoulders. If it exceeds it significantly, you risk injuring your shoulders, and if the value is insufficient, you will not be able to practice.

First, get used to your weight, and only when you learn how to work with it confidently, resort to additional weights.

With partial lowering down, the load on the pectoral muscles is reduced. Therefore, to pump up the chest on the uneven bars, bring the exercise to the end, and sag as deep as possible. Ideally, your hands should be at armpit level. If this does not happen, then there are flaws.

How many pushups do you need?

Do the exercise as follows:

• 1 set - 5 repetitions;
• 2 set - 6 reps;
• 3 set - 7 repetitions;
• 4 set - 8 reps;
• 5 set - 9 reps;
• 6 set - 10 reps;
• 5 more sets with a decrease in the number of repetitions to 5.

Additional loads

With the help of push-ups on the uneven bars, you can train different muscle groups, mainly chest ones. If you feel like you can lift more than your own body weight, go for extra weights. Just do not take them right away, first train to lift the torso, and only then add weight.

Bars are a great way to build chest muscles. The ideal option would be sliding bars, the distance between which can be changed. If there are none, ordinary ones will do, we will adapt due to the position of the hands.

The main points when pumping the chest on the uneven bars

Warm up and stretch

The first is always a warm-up approach. And this is correct when your weight is not too large. Guys over 90 kg can easily hurt their deltoids. Therefore, they need to warm up with push-ups from the bench. You need to perform 10-15 push-ups, starting at a low speed and ending at a fast pace.

Before pumping your chest, you need to stretch. To do this, grab the bars as if you were going to do the exercise. At the same time, you slightly lean your feet on the floor or the ground so as not to injure the ligaments with the weight of your body.

From this position, we go down as much as possible and at this point there are several oscillatory movements. Feelings should be on the verge of pain, but not sharp, but barely noticeable.

If your weight is small, warm up by doing 10-12 reps on the uneven bars, or more if your fitness allows you without compromising the main workout.

Before training, do not forget to warm up well. The minimum is intensive rotational movements of the arms in the shoulders, elbows and hands. The maximum is a five-minute run in the fresh air, and then local warming up of the joints.

burdening

To pump up muscles on the uneven bars, you need a progressive load. You can work out in the gym, and on the street, and at home. In the hall there is a special belt on which you can hang pancakes. At home and on the street, a knapsack is suitable for you, in which pancakes from dumbbells are neatly stacked.

If you do not have dumbbells, plastic bottles from various drinks will do. Fill them with water - so you can gain 10-15 kg of weight. Someone puts weights in a knapsack. We recommend using pancakes: they take up little space, and it is possible to conveniently dose the load by changing the number of pancakes in the backpack.

The only problem is how to carry this load to the training site. It's good if you're at home. We recommend buying a weight belt. So be prepared to carry the weight to the site.

It is desirable that the satchel has additional fixation straps - then it will not hurt you on the back while walking and push-ups.

At first, a weight of 10-15 kg is enough for you. Then the body wants more. With constant training, you can reach up to 60 kg. Remember that it is convenient to carry no more than 20 kg with you. Heavier weights can harm your backpack and back.

Do not experiment with how much weight you can push out 1 time. This is dangerous for your collarbones. Let's pump strength, not test it at once.

The position of the bars and hands

Do not forget that the shoulders and triceps also work on the uneven bars. To maximize the chest, you need:

1. Slightly lean forward and stoop, reducing the pectoral muscle. The back becomes round.
2. You can make “diving” movements and arch your “boat”, then the middle part of the chest will work.
3. With a smoother performance, it works.
4. We place our elbows to the sides, or we move the bars away from each other. Then the load will go to the pectoral muscles.

Number of workouts per week, sets, reps

To build muscle, you will need to come to 4 sets of 6-8 reps with weights. And in the beginning, if you have not previously done push-ups, you need to regularly perform this exercise 2-3 sets of 10-15 times. Every time we try to increase the number of repetitions.

For those who can’t do 10 reps in one set, you need to work to the maximum. Do the first set as much as you can. To failure. It's okay if during the last repetition you can't finish it. Take a rest.

Do the second approach to the maximum. Then the third. It is permissible to pump the pectoral muscle in this way 2 times a week with a break of 2-3 days.

Example: a person does push-ups on the uneven bars without weights 20-25 times, depending on how they feel. He does the first approach 22 times, the second - 17, the third - 11. This is normal - the muscles get tired.

Rest between sets and workouts

Forget all the standard 1–1.5 minutes. In addition, this is most likely advised by people who are actively taking pharmacological drugs. Their body recovers much faster, and they can easily complete the entire training plan with such a temporary regimen and pump the body quickly.

When you are working on strength and mass, you need to rest as much as your body requires. But no more than 5 minutes. Usually athletes have 2-3 minutes between sets.

While you are resting, you do not need to stand still. Walk back and forth, wave your arms, breathe deeply. It is important to rest, not cool down.

When you rest between workouts, be mindful of proper recovery. Without it, you won't be able to download anything.

Technique

Now you know almost everything about push-ups. It's time to pump your chest:

1. Stand next to the bars. Sometimes the bars are high, sometimes low. It is important that you can get down on them as low as possible without touching the floor or ground with your feet.
2. Firmly grasp the handles and take the starting position: stoop a little, you can take your legs back, lower your head a little down. If you look strictly straight ahead, the load will go to the triceps.
3. Slowly go down to the maximum. Legs crossed and slightly bent at the knees. If you start swinging hard, stop. Inertia does a thankless job of helping you do push-ups.
4. You can not unbend to the end of the arm. Thus, your arms are bent all the time. This takes the size of the load off the triceps, but at the same time increases the tension in them. For the normal execution of the approach, you will need good endurance.
5. Some of the bars are at an angle to each other - this is very good for the chest. Stand on them so that your elbows look to the sides, and not at each other.
6. We do the required number of repetitions. Next, we hang the weight.

Stretch after exercise. This will help build muscle faster.

Runtime problems

Let's talk about the difficulties that may arise:

1. Shoulder hurts. Forget about bars for now. Try to push yourself off the floor. The higher the bench on which you rest, the less will be the load on the shoulders and arms. Experiment. If it hurts, and so - while downloading nothing will work.
2. Collarbone hurts. We recommend taking a break of 2-3 weeks. Then a month to do without weight. Such pain occurs when your trapezium is not ready to hold the body with weights in such a hanging position.
3. Elbows hurt. Use a warming ointment (quite a bit, less than what is written in the instructions) and wrap your elbows with an elastic bandage. If it doesn’t help, you can’t do push-ups on the uneven bars yet.