Bar Dips – A Great Exercise For Development triceps and pectoral muscles, which will help increase the volume of these muscle groups. Push-ups on the parallel bars – a basic exercise, which involves the elbow and shoulder joints.
Working muscle groups: the bottom of the chest, triceps.
Minor: deltoid muscles (larger fore part), trapezius muscles
Technique of the exercise:
Starting position on straight arms hold body weight. Start to go down in a controlled way until a right angle (90 degrees) is formed between the forearms and upper arm.
On inhalation, let go smoothly down, look straight ahead. Reaching the bottom point, force yourself up to the starting point. position. As you lift up, exhale. Do not follow speed exercise and do not allow sudden movements. Not fall below a right angle, it is very traumatic.
Watch your breath.
Recommendations:
- For convenience, you can bend your legs in knees and cross them at the back.
- If you can easily do 15 push-ups on the bars, then hang on yourself additional burden.
- To shift the load more to the bottom of the chest, you should reject body back and use the uneven bars (the wider the grip, the more the chest is included in the work). If you want to focus more on triceps, then do not pull the body strongly back and use the grip approximately shoulder width apart.
- Do not use too narrow a grip, this creates an extra load on the wrist joints.
Errors in the exercise push-ups on the uneven bars:
- Lowering too deep. If you fall below a right angle, then creates an additional load on the shoulder joints, which in in turn, it is very traumatic. Moreover, such a performance does not increases the effectiveness of the exercise.
- Running at speed. With this design, the elbow joints experiencing more load than moderate performance, which in the result can lead to pain in the elbows.
- Extra heavy weight. In this case, the risk of injury to your elbow joints is significantly increases as elbows begin to experience colossal load.
Video with the correct technique for doing push-ups on the uneven bars and a description of muscle working groups.
Important! To prevent injury, follow the correct push-up technique on uneven bars.