Triceps and chest push-ups on triceps bars
The bars, which can now be seen on any sports ground, school yard and in any gym, are an indispensable “simulator” for each athlete. The simplest design, consisting of two parallel pipes, allows you to achieve high enough performance both in street training and when working in gyms. Along with the horizontal bar, the bars are the main projectile used in the workout – adherents of this area actively use them during classes to perform a whole complex of various exercises.
Push-ups on the parallel bars (triceps, chest)
When working on the bars, you can use a significant part of the muscles of the human body. However, best of all they help with the study of the pectoral muscles and triceps. It is these muscle groups that receive a tremendous load when doing push-ups on the uneven bars, and therefore athletes – from beginners to champions – willingly include them in software systems.
Now we will consider two options for doing push-ups: push-ups on the uneven bars for the chest and push-ups on the uneven bars for triceps. In both cases, the load is received by both of these muscle groups, only its accent is different.
In the first version, naturally, the main part of the work is performed by the nursing – large and small. Moreover, the load falls on the lower and middle “departments”, therefore, it is recommended to additionally perform exercises for the development of the upper part. The function of the pectoral muscles in this movement is the return (straightening in the elbow and shoulder joints) of the arm to its original position from the bottom point (when the elbow is retracted).
In the second – all three triceps heads. They are responsible for the extension of the elbow joints.
With any method of execution, the front bundles of deltoids are partially included in the work, assisting the pectoral muscles while straightening the arms.
To whom, when and why
This movement (both “chest” and “triceps” options) is basic, because it is performed at once in two joints – the shoulder and the elbow. The difference between these methods is a small change in the execution technique, which we will consider a little later. If you want to learn how to pump up your chest and triceps, then read on.
Push-ups on the uneven bars are one of the most effective methods for the development of chest and triceps. In terms of effectiveness, this exercise can easily compete even with a bench press. One of its additional advantages is that you can start push-ups even in adolescence, up to 16-18 years old, when working with “iron” is not yet desirable.
Performing push-ups is, first of all, recommended for beginners to athletes. They very quickly develop the involved muscle groups, increasing their volume, strength and giving a clear and correct volume.
Any “base” is the basis of physical training, and is performed at the very beginning of classes. The same applies to push-ups, and it does not matter what you do – workout or bodybuilding – in the days of training the chest and triceps, they should be done first.
When training in the gym, many athletes prefer to include push-ups in the warm-up, performing them before the bench press. Alternatively, you can do the opposite – push up after working with the barbell, “finishing” the muscles. Bodybuilding and workout training can be built in different ways.
Performing “chest” and tricep push-ups on the parallel bars is necessary for the full development (both in terms of volume and in terms of strength) of the loaded muscles. Also, push-ups allow you to achieve a sufficiently high-quality relief – especially for chest ones.
In addition, push-ups on the bars allow you to develop the flexibility of the shoulder joint – which is also important and deserves attention.
Consider what is characteristic of chest push-ups on the uneven bars.
- Ideally, the distance between the bars should be such that the grip is slightly wider than the shoulders.
- When moving down, we tilt the case forward.
- Elbows – bred apart.
Triceps push ups
- Grip – approximately shoulder width apart.
- When moving down, the body should remain vertical, the head should look straight ahead.
- The elbows should be pressed as tightly as possible to the body, throughout the entire execution without being placed apart.
Important nuances and tips
- Working weight. Push-ups belong to the list of exercises performed with your own weight, i.e. The “role” of weighting is played by your body. For beginners, this complicates the task a little – weak muscles at first will not be easy to perform push-ups in full amplitude. As power indicators increase, additional weights can be used: special vests or belts with a suspended load.
- The number of repetitions. The pectoral muscles and triceps “love” multiple repetitions – they respond to such training with quality growth. Train until you can correctly perform 12-15 repetitions – after this you can begin to gradually apply weights.
- Grip width. The wider you take on the bars – the more load will be on the pectoral muscles. However, this does not mean at all that you should spread your arms far – too wide a grip is dangerous because there is an increased risk of getting a shoulder dislocation.
- “Depth” of movement. The deeper you go down – the naturally, the greater load the muscle groups get. However, one should not immediately try to move in maximum amplitude – only an experienced athlete can rise from the lowest point. Slowly increase the “depth” of the push-ups.
- Legs. Legs bent at the knee joints partially facilitate movement.