Pumping the body on the uneven bars with maximum effect from Bruce Lee. Dips on the uneven bars: what muscles work, options in the chest style and for working the triceps Dips on the uneven bars agonists

Dips are a widely known and fairly accessible exercise. There are beams in almost every yard; such activities do not require any investment. Today we will talk about what muscles work, the correct technique for doing dips, how you can replace this exercise, as well as various variations of the exercise for both beginners and advanced athletes.

It is impossible to do push-ups on the uneven bars correctly; any technique will be correct, provided that you perform each movement correctly and under control. Another question is which muscles you want to focus on: the triceps or the pectorals. Looking ahead, we will say that a well-designed uneven bars training program should consist of both options. For those who can do 20 or more dips, it is advisable to perform this exercise with additional weight.

Records

World records in dips have been set in three categories:

• the maximum number of push-ups in an hour - 3989 times belongs to Simon Kent from Great Britain, established on September 5, 1998.
• the maximum number of times per minute is 140 repetitions, set by the same athlete on July 17, 2002;
• Weight Limit additional weight - 197 kg in one repetition - set by Marvin Eder. The record is not official.

What muscles work?

This exercise uses the anterior deltoids, pectoralis major muscle, triceps, and the rectus abdominis muscle works statically. There are several types of dips - in one of them the load is maximum on the arm muscles and the triceps are actively working, in the other option the pectoral muscles are more involved. We will talk about each type in detail later in the material.



Dips with emphasis on the pectoral muscles

In order to shift the load on the chest muscles, it is necessary, firstly, to find bars with a slightly wider distance between the bars. The more the shoulders are removed from the body, the greater the load placed on the chest muscles. Next, when your elbows bend, you should press your head to your chest and try to tilt your body forward as much as possible. You should go as low as possible, while feeling the stretch in the pectoral muscles.

The shoulder joints need to be brought together, otherwise there will be a feeling of tension in the capsule shoulder joint, which will indicate a destructive load applied to your shoulders. To do this, when you take your starting position hanging on the uneven bars, statically tighten your pectoral muscles.

When you rise from lowest point, try to concentrate not on straightening your arm at the elbow, your task is to “press” the bars with your palms. Moreover, throughout the entire approach, your task is to maintain a forward leaning body position. There is no need to straighten your elbows completely. this way you will completely remove the load from the pectoral muscles.



And a little advice: if the distance between the bars is small, you can arbitrarily spread your elbows to the sides, or grab the bars reverse grip. This option is not for everyone, but it is definitely worth a try.

Technique of dips on parallel bars with an emphasis on the pectoral muscles in this video:

Dips with emphasis on triceps

Technically a simpler option, as it does not require special concentration on the muscles being worked. For beginners, it is easier, since the latter have a poorly developed neuromuscular connection, and accordingly, “triceps” push-ups will be more natural for them.

Technically, in this version we try to find narrower bars, we don’t spread our elbows, just the opposite, we keep them closer to each other. We hold the body perpendicular to the floor. There is no need to go down deeply in this version; a 90-degree bending angle of the elbows is quite enough. However, as in the previous version, there is no need to firmly “insert” your elbows at the top point; your task is to contract the triceps without straightening your elbows to the very end; straightened arms will transfer the load from the muscles to the joints and ligaments, greatly increasing the risk of injury of the exercise, especially This should be kept in mind when using additional weights.

Exercise with emphasis on triceps in this video:

Push-ups lying on parallel bars

This exercise in the techniques described above - hard exercise and not everyone can do it right away. A lighter option would be push-ups while lying on parallel bars, with your feet standing on the bars of the parallel bars. In fact, these are very similar to regular push-ups, however, unlike push-ups, here you can lower chest below the level of the brushes.



You should start your training on the uneven bars with this exercise if you are not yet able to do the “classic” variations: each repetition should be performed slowly, lowering the body for 3-4 counts, lifting up for 2 counts, and do not allow full extension of the elbows. The elbows are pressed as close to the body as possible: we develop the triceps, while lowering the chest as low as possible - the pectoral muscles also receive a solid load. Your task is to reach 20 repetitions, as soon as you complete this task, move on to the triceps push-up version. We mastered 20 triceps push-ups with perfect technique and moved on to the “chest version.” Scheme for those who want to learn how to do push-ups on uneven bars.

Scheme for mastering dips on parallel bars

A week

1

2

3

4

5

6

7

8

9

10

11

12

Light version

2*10

2*15

2*20

2*20

2*20

2*20

2*20

2*20

2*20

2*20

2*20

2*20

Triceps variant

1*5

2*5

2*10

2*15

1*20

1*15, 1*20

2*20

2*20

2*20

2*20

Chest option

1*5

2*5

2*10

2*15

1*15, 1*20

You can also download this program from .

Training regimen: 3 times a week, every other day.

• parallel bars - every workout;
• pull-ups – 1 time per week;
• bodyweight squats – once a week;
• pushups different grips– once a week, but no more than 4 sets of 20-25 times.

Sample weekly set:

• Monday: parallel bars, horizontal bar;
• Wednesday: parallel bars, squats;
• Friday: parallel bars, push-ups.

Please note that when mastering this program, you will do push-ups on the uneven bars more than 20 times per repetition. From this stage it is advisable to use additional weights.

If you want to increase the number of repetitions on dips only, without adding other exercises, do the following 17-week program:

A week	Approach 1	Approach 2	Approach 3	Approach 4	Approach 5	Total
1	10	5	5	3	2	25
2	15	15	10	5	5	50
3	20	20	15	15	10	80
4	25	25	20	15	10	95
5	30	30	25	20	15	120
6	35	30	25	20	15	125
7	40	35	25	25	15	140
8	40	40	30	30	20	160
9	45	40	35	35	25	180
10	45	45	35	35	25	185
11	50	45	35	35	30	195
12	50	50	40	40	35	215
13	55	50	40	40	35	220
14	60	55	40	40	35	230
15	60	60	45	45	40	250
16	65	60	45	45	40	255
17	65	65	45	45	40	260

You can also download this program from . Training is carried out 3 times a week, the break between approaches is no more than 2 minutes.

Dips with weights

As additional weight, you can use plates, weights, dumbbells, thick chains, which will help you increase your results in dips. The following can be used as a fastening when doing dips on uneven bars with weights:

• Special belt with chain. The length of the chain is adjustable, the degree of freedom of the weight can be changed depending on the athlete’s preferences; in general, it is a fairly convenient option, but there is a strong traction effect on the spine. On the one hand, this is the prevention of diseases of the latter, on the other, there is a risk of increased injury and a source of possible discomfort.
• Regular power belt. The dumbbell is inserted under the belt buckle, while the weight is firmly fixed and located close to the center of gravity of the body. The only inconvenience will be that the dumbbell is strongly pressed against the tense abdominal muscles, which can cause very unpleasant sensations, even leading to premature completion of the approach.
• A wrestling belt, similar to those used in sambo. The least convenient, but most financially accessible option.
• Special vest. You can buy an industrial one, or sew it yourself from scrap materials. The most convenient, practical and safe option.
• Thick chain with heavy links as a burden - the most extreme option. The main condition is that the chain is long enough so that its lower links lie on the floor when you are in the top position. The essence of this option is that each new link, rising from the ground under the influence of the efforts you apply, proportionally increases the load on your muscles, and the exercise becomes difficult, regardless of the area of ​​​​the amplitude of movement.



You should master weighted dips with minimal weights. The optimal weight for a beginner is 5 kg. The criteria for “weighting” are still the same: confidently performing 20 repetitions with 5 kg. As a tracing paper, you can take the table presented above. The main thing here is a gradual and continuous process; each workout you should try to do a little more than the last.

Remember, all the diagrams given are approximate! If you can’t increase the number of push-ups by 5 today, increase by 1! The main thing is the progression of the load. This is the only way you can increase your dips.

Dips for advanced

Corner dips. Having taken the starting position, you straighten your legs at the knees and bend them hip joints at 90 degrees to the body. Having taken this starting position, you then perform the “triceps” version of dips on the uneven bars, constantly keeping your abs tense. In this version, the quadriceps, rectus and oblique abdominal muscles work very powerfully, and the chest muscles are included as stabilizers.



Push-ups from pillars. Instead of parallel bars, a pair of pillars is used, the stability of your hands decreases, and accordingly, stabilizer muscles are activated: in this case, the muscles of the rotator cuff of the shoulder joint, biceps, muscles of the forearms, intercostals, serratus, and pectoralis minor.



When the palms face outwards and not inwards. It turns out that when lowering the body to the lowest point, the elbows go to the side, the body remains almost vertical, and the triceps takes up most of the load. Not worth doing unless you have some flexibility in your wrists.



In the starting position, you stand on your hands on the uneven bars, your body is perpendicular to the floor, your head is looking down, your legs are looking up. In this option, all core muscles are powerfully involved, the dynamic load falls on deltoids And triceps brachii.



© alfa27 - stock.adobe.com

How to replace dips?

Sometimes, for one reason or another, it is not possible to do the above exercises, then the problem arises of what can replace push-ups on uneven bars in order to get a comparable effect.

1. Dips can be equivalently replaced by push-ups between two chairs, with your legs straight at the knees and flat on the floor. This is a great option if you are extremely weak and can’t even do push-ups.
2. Push-ups from the floor, with your hands shoulder-width apart, with maximum pressing of your shoulders to your body, are another option for replacing push-ups on uneven bars, if there are simply no uneven bars. If you add elevations under the palms, such as special supports, or a pair of books, you will get even closer to the “original”.
3. The overhead barbell press forces the pectoral muscles and triceps to work in a manner very similar to that created by dips.

Athletes and trainers who are familiar with multi-joint exercises say that they are classics of bodybuilding. If you are planning to develop muscles in the chest and arms (in particular, triceps), then you cannot do without dips, which are the main exercise in this area.

A personal diagram of dips drawn up by the trainer loads certain muscle groups and regular classes, the body will gain not only beauty, but also strength, elasticity and fit.

This type of exercise was actively used in the second half of the 20th century to work out the chest muscles. Nowadays, training on parallel bars is also widespread, especially for bodybuilders.

Particularly popular is the bench press bench, exercises on which also strengthen the arms, however, the bench loads the chest much less than the same parallel bars.

The photographs of dips on the uneven bars clearly demonstrate how exercises load and strengthen top part torso.

Experts highlight the main advantage of dips - targeted development of muscle groups. Progress in this area gives a strong impetus to a variety of pressing movements, both lying and standing.

After classes, the chest contours will noticeably stand out, the shoulders will visually become wider, and the deltoids will become larger. In addition, the above exercises will have a positive effect on your posture and figure.

It is only from the top point that you need to start warming up. It is very dangerous to start lifting the body from the bottom point of the position, because the muscles are not properly stretched and the body is not ready.

For increased efficiency You can perform push-ups on uneven bars with weights. More weight means additional stress on the muscles. Weights, chains, sports pancakes And so on. They can be attached to the shoulders, lower back, chest or neck.

Curvature must also be avoided cervical region. Keep your chin parallel to the floor. It is better to straighten your legs as much as possible. If you feel more comfortable, you can cross your legs while doing push-ups. At the highest point of the exercise, the elbows should be fully straightened.

Photo instructions on how to do dips on parallel bars correctly

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Please repost

Chest dips

Dips - effective exercise on the development of chest and triceps muscles, which is successfully used in training programs for bodybuilders as an addition to classic presses and push-ups.

The technique is quite simple, but almost all novice athletes make the same mistakes, which not only reduce performance, but also contribute to joint wear.

A trainer will show you how to do push-ups on parallel bars correctly; in this article we will look in detail at the push-up technique in theory.

What muscles are involved?

The question that interests any beginner when he learns about this exercise is what muscles work during push-ups? Which muscle groups will work depends on the execution technique, grip, body position, but in classic version the main load applies to the triceps brachii, chest, and triceps. During execution, almost all the muscles of the body become toned, so the ease of execution depends not only on the development of the muscles of the belt upper limbs, but also on general physical fitness.

Exercises on the uneven bars promote the development of almost all upper muscle groups, for example, the load falls on the pectoral muscle, triceps, deltoids, and increases flexibility shoulder girdle. By changing the position of the body, its angle, you can shift the load to other muscles: tilting the torso forward will do more work pectoral muscle, an even position will shift the load to the triceps.

As mentioned above, dips on the uneven bars tone the whole body, using the abs, back, and legs.

Execution technique

At first glance, this exercise seems extremely simple, but in practice, the first time it is rarely performed without errors. To ensure that the lesson goes without injury, carefully study the theoretical part, and only then start training.

Execution order:

• The athlete approaches the uneven bars, jumps, holding his body in an even vertical position on straightened arms, naturally, without touching the floor with his feet. The legs are crossed and the knees are bent 40-70 degrees. The neck is straightened, the gaze is directed forward in front of you.
• After inhaling, immediately bend forward slightly and bend your arms at the elbows until right angle, while the torso remains in an upright position. It is advisable to move your shoulders back, trying to bring your shoulder blades together.
• Having descended, an exit is made and immediately followed by a sharp rise using the triceps. The exercise is done in 3 sets of 15 times.

Often, beginners, due to insufficient strength in the triceps and chest, cannot do the exercise the first time, so they need to look in the gym for a machine with a graviton, which will make it easier to perform.

Now let’s look at the special moments that coaches don’t always talk about:

• When performing push-ups, your wrist should be in line with your shoulder-elbow joint;
• you need to lower smoothly, and do the press quickly, in one jerk;
• Elbows cannot be spread to the sides, they must be pressed to the body;
• Shoulder position should be stabilized;
• the spine is straight from head to tailbone;
• For better execution you need to tense all your muscles, especially your abs;
• It is better to keep your legs together, bent at the knees, if the height of the simulator allows - straightened with your toes pointed down;
• parallel bars exercises for the pectoral muscles require correct technique breathing - when jerking, exhale, when lowering, inhale.

You can start doing weighted dips only when you can easily perform three sets of fifteen presses with own weight. Progress in this exercise is not noted from the first lessons; systematic and consistent work must be done before the first results are noticeable.

Errors

Technical errors when performing, especially with weights, can lead to injury. The most popular mistakes include working with inappropriately large weights, spreading your elbows, and having an incorrect grip. The desire to quickly pump up your chest muscles leads to disastrous consequences.

Excessive pronation, wide grip (when the hands are not shoulder-width apart), spreading the elbows to the sides - typical mistakes beginners. A lot depends on breathing.

To avoid chest injuries, you need to inhale before lowering, and exhale along with the squeeze.

A good warm-up and several sets of classic exercises will put the athlete in the right mood and allow him to do push-ups on the uneven bars with ease and correctly. You should not overdo it with weight; it is optimal for a trainer to select the weights.

Simple, accessible push-ups - perfect exercise for the development of the chest, triceps and shoulder girdle muscles.

Exercise technique

When performing exercises, you must adhere to a certain pattern of dips:

• before performing the exercise, a hanging position is assumed, in which the hands are on the bars of the uneven bars, the legs are crossed and the knees are bent at 900;
• the muscle group being trained must be in constant tone, which contributes to the quality of the exercise;
• breathing should be controlled. Exhale as you rise and inhale as you descend;
• to avoid injury, the width of the bars should be slightly wider than the width of the shoulders;
• The exercise is performed hanging with outstretched arms.

The bending exercise begins from the top hanging point of the body. Slightly tilting the body, the body is lowered forward, bending the arms at the elbows.

The depth of lowering depends on personal strength capabilities. When the body is completely lowered, all arm muscles work. When partial, a large load falls on the triceps. Don't forget about breathing while going down and going up. Repeat the exercise according to the system.

Everyone is different, so novice athletes need to listen carefully to themselves when performing this exercise. Independently control the depth of subsidence and intensity of approaches.

It is necessary to determine the initial rhythm and from there begin to work on improving the technique of the exercise. It must be remembered that a training body needs high-quality and healthy nutrition.

This is one of the few Old School multi-joint exercises that remain from the old, classic school of bodybuilding. In the 50s last century, when the choice of exercise equipment was not as extensive as it is now, dips on the uneven bars had no alternative. For many years, they have remained basic for training triceps and pumping up the pectoral muscles. Their undeniable advantage is that the degree of load can be adjusted by the position of the body and arms, as well as the width of the projectile. Although this is not the only advantage, thanks to which they have many adherents.

Operating principle

The first thing athletes want to know is what muscles work during dips. They are a general strengthening exercise for the entire upper body. Deltas and trapezoids are actively involved. You won’t find anything more effective for the pectoral muscles; the emphasis also shifts to the triceps.

If you spread your elbows as wide as possible and lean forward more, the load will be focused on the lower chest muscles. If the elbows are pressed to the body, and the angle of inclination of the body forward is minimal, the work will be done mainly by the triceps.

About anatomy. The triceps in their mass fraction make up about 2/3 of the shoulder, and their size plays a very important role in the formation of pumped up, beautiful hands. By focusing only on the biceps, athletes will never get a harmoniously developed forearm.

Advantages and disadvantages

If we take into account chest training, then dips have no equal. At the same time, the level of injury hazard when performing this exercise is also off the charts. Therefore, when including them in the lesson program, you need to become familiar with both the positive and negative aspects in advance.

Advantages

• Targeted training of the necessary muscles;
• a powerful push to perform all pressing exercises;
• the most effective exercise for training the pectoral muscles: as a result, they will be very beautifully drawn, the deltoids will increase in volume, the shoulders will widen;
• formation of athletic posture: straight back, shoulders turned, chest forward.

Flaws

• Quite good physical training is required; if the triceps are not trained, it is difficult to perform push-ups;
• During the exercise, a very strong hyperextension of the shoulder occurs, so there are contraindications for its implementation: chronic dislocations and pain in the shoulder joints;
• increased risk of injury.

If you master the technique, follow contraindications and avoid annoying mistakes, you may not even notice the shortcomings.

Records. In 1998, English athlete Simon Kent performed 3,989 parallel bar push-ups in an hour. In 2002, Lincoln College (also from England) did 140 push-ups in 1 minute.

Execution Rules

Due to the high risk of injury, the technique must be worked out 100%. You cannot increase the load and take on the proposed training schemes without mastering it. Otherwise, not only will you not achieve any results, but you also risk injuring your shoulder joints and neck.

Technique

1. The warm-up should be devoted to warming up the shoulder girdle. This will reduce the risk of injury.
2. It is necessary to start push-ups from the top point, since at the bottom, the muscles are in a stretched state, and the body itself is relaxed.
3. Choose a comfortable and desired grip width. Firmly grip the bars with an overhand grip. The palms should be turned towards the body. Press your chin tightly to your chest.
4. Shift the weight onto your arms from your legs, which are crossed at this moment. Pull your shoulders back.
5. Take a deep breath through your nose. Start lowering slowly. The lower the speed, the safer and more efficient the load will be.
6. Fix at a comfortable depth. Bring your shoulder blades together, don't slouch. Shoulders should not move in different directions.
7. The angle at the elbow at the bottom should be 90° or slightly less.
8. Feeling the muscle stretch, you can finally exhale through your mouth and begin to rise smoothly. The main thing is to avoid jerking.
9. When lifting, it is important not to make any head movements or swing your body. To fully control and stabilize the position of the torso, it is necessary to tense the abs and buttocks as much as possible. But you have to work exclusively with your hands.

1. Many people ask how to replace dips so that the load is equal. You can offer a bench press bench, but even this, despite its popularity among bodybuilders, puts less stress on the chest.
2. Increase the weight of the weights gradually.
3. Start with triceps-focused push-ups. And from the next month of training, start doing exercises to work the chest.
4. Follow correct breathing: lowering is done while inhaling, lifting is done while exhaling.
5. To avoid injury, make sure that the width of the bars is slightly wider than the width of your shoulders.
6. No need to strive for maximum speed. The slower you learn to do this, the better the muscles will work.
7. Girls are better off starting with the gravitron. If you have not pumped your arms and chest before, it will be difficult to complete the exercise. It’s better to study comprehensively, according to special complex.

If you can’t do push-ups the first time, you need to prepare your body for the load. As lead-in exercises, experts recommend (regular and wide), from the bench (emphasis on the hands behind).

Exercises

By slightly changing the execution technique, you can distribute the load differently and shift the emphasis to the desired one. muscle group. For comprehensive development, work for a month in one style, for a month in another. Start with triceps, then move on to exercises wide grip for the chest.

• Focus on triceps

The body and spine should be as vertical as possible at any time during push-ups. You should not allow your neck to tilt back. The gaze is directed straight forward, the chin looks at the floor with its lower point. The legs are either straightened or crossed (whichever is more convenient for you). The top point represents a lockout - full straightening of the elbows. The grip should match the width of your shoulders or be slightly narrower. The arms are pressed tightly to the body. During the exercise, the elbows move back, but not to the sides. Lowering - to an angle at the elbows of 90°. With the correct technique, the contraction of the triceps will be felt in full force.

• Emphasis on the chest

Change the position of the body - and instead of the triceps, the chest will be pumped much more powerfully. Tilt your torso forward, and the lowest point at the moment of lowering should be as deep as possible. Here you already need to do push-ups on wide bars that exceed (but not much) the width of your shoulders. Elbows are placed at an angle of 45° to the body. To ensure the correct tilt of the body, you need to press your chin to your chest, cross your legs, bend your knees and bring them slightly forward. As you descend to the maximum depth, you should feel the pectoral muscles stretch to the limit. At the top point, the arms are not fully straightened so that the triceps do not shift.

• With weights

You can perform push-ups on uneven bars with weights only after you have worked out the classics with your own weight in a 3-set pattern (1-minute interval) of 15 repetitions. To do this, you can use special weighted belts or vests. It is important here to perform lowering and lifting correctly - slowly, without jerking. The lowest point is the most dangerous, so you need to be extremely careful. Create a weight training program correctly: start with minimal loads (in terms of kg and repetitions), gradually increasing them.

Weighted dips are considered the best alternative to barbell exercises.

• Partial reps

They assume partial lowering of the body (about half), without reaching the bottom point. It is recommended to do experienced athletes after the usual scheme to “finish off” the muscles.

• In the simulator

A good alternative to street parallel bars is a simulator, which is available in almost any gym. Push-ups in a gravitron will be distinguished by the presence of a counterweight. Even beginners can do them. The biceps and triceps work actively here, but the pectoral muscles will receive a little less load. The required weight is set, the hands are grabbed around the handrails, and the feet are placed on a special step. Bend the body back. The elbows form a right angle. Bring your shoulder blades as close to each other as possible. Straighten your elbows so that the muscles tense. This exercise is called a reverse push-up.

• Pronated grip

Experienced athletes who want to increase the load on the triceps can be advised to do dips on the uneven bars with a reverse grip (also called a pronated grip). The main “trick” is to grab the bars with your palms facing away from you (it gives the impression that your arms are twisted).

Training schemes and programs

You need to understand that training programs aimed at developing triceps strength and pumping up the chest will be different for beginners and more prepared athletes.

General scheme

Both beginners and experienced athletes will find the following push-up scheme useful: 3 approaches (the interval depends on physical training: from 30 seconds to 1.5 minutes) of 15 repetitions. During this time, all target muscles will have time to get tired. As soon as you feel an increase in strength, you can take on weights. But then you will have to reduce the number of repetitions to 8-10 and gradually increase them along with the weight.

For newbies

For more experienced

If physical training allows you to use a more complex scheme. Include push-ups at the beginning of your workout for the triceps and at the end for the pecs. It is not recommended to place parallel bars before pressing as you will fatigue your triceps. You can use the following techniques to maximize the overall load.

1. Partial repetitions after the usual pattern of spaced repetitions.
2. Forced repetitions, when after regular push-ups you need to do 4-5 more times, but at the same time your partner must insure your legs, helping with the climbs.
3. Drop sets. Do not pause between sets of weighted push-ups. Instead, decrease the weight each time.
4. Negative repetitions. Very traumatic, but at the same time effective. You need to take the maximum weight of weight with which you can do 5 push-ups. The lowering should be very slow (at least 4 seconds). The lift is done with the help of your legs: you simply stand on any elevation (bench or supports) and return to the top point.

Approximate training program for 2 months:

If you need to properly work out your pectoral muscles and pump up your triceps, you don’t have to put stress on your body in the form of a bench press bench. It’s difficult, and anyway you won’t get such a powerful load as push-ups on the uneven bars give to your body. This universal exercise which can be performed both in the gym on a special simulator and outside in the yard; both men and women; both and for gaining muscle mass. So, when drawing up your next training program for the near future, do not ignore it.

Dips are very effective for developing muscle mass in the chest and arms. In addition, parallel bars will help athletes maintain excellent physical fitness regardless of whether they visit Gym. After all, this simple but effective sports equipment is in every yard, on the territory of any school or sports ground.

An important step in shaping your body is preparing the body for the stress it will receive during training. In order for the muscles to be more elastic and amenable to proper formation, it is necessary thorough warm-up.

To achieve the desired effect of body development, it is important to remember that you need to perform the movements correctly. This will help prevent muscle damage. Another important nuance, without which it is difficult to achieve good result – .

Let's look at the types of exercises, as well as which muscle groups work when doing dips.

Without burden

Depending on which muscle group you need to load, you can distinguish two ways to do dips: with an emphasis on the pectoral muscles and triceps. To achieve one or another result, different techniques are used.

Bars are also great for strengthening the abdominal muscles – the abs. To do this, in the initial “handstand” position, you need to raise both legs parallel to the floor.

If you have reached a pain-free level of exercise (3-4 sets of 15 times), this indicates that you can increase the load using weights.

The world record for the number of push-ups in one minute is 199 repetitions. That's 3.31 repetitions per second.

With weights

The weight must be increased gradually after performing 7-10 repetitions of push-ups. You will get the maximum effect when performing weighted parallel bars exercises slowly, when the weights do not swing.

Placing additional weight affects the angle of the torso and the work of certain muscle groups.

When placing a weight in the area of ​​the head, the tilt of the body is maintained, and the load is placed on the chest muscles. Placing additional weight on the belt or legs allows you to shift the center of gravity and increase the load on the triceps.

To increase weight, you can use dumbbells, kettlebells, plates or massive chains.

The following are usually used as fastenings:

• Power belt. The dumbbell is tightly fixed to the stomach with a belt buckle. May cause discomfort in the abdominal muscles.
• Belt with chain. The strap with an adjustable chain is comfortable, but has a strong pulling effect on the spine, which can lead to injury.
• Wrestling belt. Not a very convenient option, but one of the most affordable. You can use the belt for sambo training.
• Weighted vest. The safest, most practical and convenient way to secure cargo. You can buy it in specialized stores or make it yourself.
• Massive chain with heavy links. This is the most inconvenient and difficult option. While in the position of straightened arms, the ends of the chain must lie on the floor so that when performing push-ups, the load is proportional and smooth.

What muscles work

When forming a set of exercises on the uneven bars, you need to understand which muscles swing when the torso works. Depending on which push-up technique you choose, muscles such as the anterior deltoid, pectoralis major, triceps shoulder and, to a lesser extent, latissimus muscles backs. By doing static exercises The rectus abdominis muscles develop.

Push-ups on the uneven bars develop flexibility in the shoulder girdle. And lifting and moving your own weight puts stress on the entire body as a whole.

Dips on parallel bars: technique of execution

In order to get the planned result, you need to have an understanding of how to properly practice on the uneven bars. Only consistent fixation of muscle position and precise push-up technique will help you acquire the desired shape. Let's look at two types of dip technique: chest and triceps.

For the chest

The first push-up record was set by Australian Charles Linster in 1965. He holds the Guinness Book of World Records for doing 6,006 push-ups without stopping.

The technique is quite simple:

• Take the starting position of the support on the apparatus, keeping the weight on level hands. Turn your elbows out to the sides, cross your legs and tilt your body forward 30 degrees.
• As you inhale, smoothly lower your body down, while your elbows need to be spread to the sides within the limits of physiological comfort. The elbow should form a 90 degree angle. You should feel a stretch in your lower chest. Take a break.
• As you exhale, with increased tension in your pectoral muscles and triceps, return to the top point. While continuing to contract your chest muscles, pause.
• Dips for breast enlargement should be performed in the amount of 10-15 repetitions of 3-4 sets.

To develop the correct technique, we recommend watching the video:

Due to the high load on the muscles of the shoulder joint, push-ups are considered a rather traumatic exercise. If you have injuries to your shoulders, elbows or hands, you should refrain from exercise until they are completely restored.

Push-ups should be done on wide bars.

For triceps

The technique for performing push-ups is as follows:

• Take the starting position with your arms straight at the top point. The body should be positioned strictly vertically, and the elbows should be turned back;
• As you inhale, lower yourself down as far as possible until your shoulders are level with your elbows. Hands should be close to the body, not moving back or to the sides. Take a break.
• As you exhale, push up with a powerful contraction of your arm muscles until you are fully straightened. elbow joints. Take a break.
• Do it full complex push-ups.

To do dips on the parallel bars with an emphasis on the triceps correctly, watch the video:

Paddy Doyle has been included in the Guinness Book of Records 55 times. One of his achievements was that the "Iron American" completed 1,500,230 push-ups in one year.

Common mistakes when doing the exercise

Of course, at first glance it may seem that the exercises are quite simple, and it is simply impossible to make a mistake. However, dips can benefit the body when correct use technology, and cause harm when making mistakes.

The most common errors are related to the position of the back and elbows or the inertia of the body.

But there are still other errors when working with a projectile:

• Breathing technique. Before lowering your body down, you need to take a breath, otherwise you can injure your chest muscles.
• Incorrect grip– wide or with a deflection of the wrist. It is considered the most optimal medium grip hands at shoulder width distance.
• High speed push-ups. Sudden intermittent movements can harm the muscles. The delay for each lowering and raising should be 2 seconds. You need to keep the tension at the lowest point.
• Sudden weight gain. You need to add load gradually so as not to stress both the muscular and cardiovascular systems. The body must gradually, getting used to the load, strengthen its ability to build and strengthen muscle mass.
• Poor warm-up. How well you perform push-ups on the uneven bars depends on how conscientiously the warm-up is done. Poor warm-up often causes injuries. The warm-up can include stretching, push-ups and rotational movements of the joints.

How can you replace dips?

If it is not possible to carry out exercises to strengthen the chest and triceps using the usual sports equipment The question arises about how to replace push-ups on uneven bars.

In order to answer this question, you need to remember what exactly the parallel bars pump, and replace the apparatus with several exercises to strengthen the triceps and chest:

• regular and ;
• French bench press lying and standing;
• extension of arms with a dumbbell from behind the head and in a tilted position.

Bars – great way improve sports uniform, health and mood. If you perform the exercises correctly and protect your body from unnecessary stress, you can achieve excellent results in a fairly short period of time.

Now you will learn in detail about how to pump up your chest using a machine such as parallel bars. Breasts refers to the pectoralis major muscle, which is certainly a good bonus to a good-looking appearance. According to statistics, among the most popular muscles that men most like to pump up in the gym are the chest, biceps and abs. That is, it is one of the three that is most popular.

What muscles work during dips?

• Pectoralis major muscle. She brings her arms towards her body, and also returns her arms down after moving them back behind her back.
• Triceps. Extends the forearm at the elbow joint.
• Deltas. Their main function is to move the shoulder outward until horizontal plane, while the front muscle bundles pull the arms forward, and the rear ones back.

When we do push-ups, what muscles work? How we perform these exercises will determine which muscles we want to work more. First of all, it depends on the width of the grip and the position of the hands. To pump up and work the pectoral muscles, you need to lower yourself to the end, and tilt your body forward and hold it throughout the entire exercise.

In what positions are our breasts best visible? In the frontal position, when we stand or walk straight. Also a very popular pose in bodybuilding is the side chest, because when we tense our arms, in this pose we notice the development of not only the lower, but also the upper part of the pectoral muscle. If you have a pumped up top, it looks very nice.

Basically, in almost any position when you are facing, cropped high and professionally developed wide chest with developed internal part looks very convincing. That is, when developing the muscles of the chest, it is very important to develop all its areas.

How to swing at home? The most popular and useful exercise- These are push-ups from the floor. But let's look at things realistically, since push-ups from the floor without additional weights do not allow you to use all the pectoral muscles. You need to use some kind of additional weight to make the push-ups work on chest mass. You can also use pull-ups to pump up your triceps and chest.

Technique for performing on uneven bars

This is a more difficult and more effective exercise. At home, you can place two stable vertical objects of the same height next to each other. This way you can pump up your lower chest. When working on parallel bars, you need to shift the emphasis of the load to the triceps of the arms. If we lean forward, we engage the middle part of the pectoral muscles.

If we want to shift the load on the chest, then when doing push-ups we need to be in almost the same position in which we show the pectoral muscles. That is, the elbows do not need to be pressed to the body, as this shifts the load to the triceps and removes it from the chest. Also, under no circumstances do we perform the exercise in an inclined form at an angle.

When we lean back, then we also have a shift in the load on the triceps. Therefore, we lean forward and slouch. With the shoulder blades pulled together, the pectoral muscle will work less than when we bring our shoulders together a little.

A variation for the chest involves bending your knees, crossing your legs, and moving your pelvis back. When you move your legs back, it is naturally easier to lean forward. It is also very important that you should not throw your head back, it should be slightly lowered. This will additionally load the pectoral muscles. Don't forget that straighter push-ups work the triceps more and Bottom part chest, and when bending forward - the middle part of the chest.

When doing push-ups on parallel bars, a whole group of muscles works. First of all, these are the pectoral muscles, triceps, latissimus dorsi and anterior deltoids. It is recommended to perform one approach on uneven bars in the amount 15 reps without additional weight. If your weight is light, this will be a warm-up. Then you can perform three approaches on the uneven bars using any technique.

Errors

Now we will look at three main mistakes that negatively affect the development of the arms, in particular the triceps.

• First mistake: skipping the negative phase.

Most men perform triceps exercises by falling, when the entire system of muscles and tendons below is stretched, and they shoot out on inertia. Using inertia is the elimination of the negative phase of the movement, and this is half the power movement in dips. Therefore, you need to push down slowly so that your shoulder is just below the elbow, and at the bottom make a short pause in the form of a stop. From the same starting point we press up.

• Second mistake: tilting the body back.

Using momentum and moving backwards instead of pushing up vertically. There is an element of skipping the negative phase, and the spring shoots even stronger when a person pulls her legs turned back. For triceps, the ideal push-up is to keep your feet down.

• The third main mistake: biting.

It is often performed during weighted push-ups. When the shoulder drops to the level of the elbow, the repetition is supposedly counted, but the pelvis practically does not drop. In order for the triceps to develop normally, they need to be worked.

Push ups - Very effective method muscle development. The strength and volume of the muscles of the chest and shoulder girdle increase. Feel free to use it in your workouts at home and in the gym.

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