Dips are the simplest and most common exercise for building your triceps, chest and shoulder muscles. During push-ups on the uneven bars, the muscles of the entire shoulder girdle grow and develop. And due to this, your strength and endurance increases over time.
Instructions
Step 1
Stand in front of the uneven bars. In this case, the width of the bars should be slightly larger than the width of your shoulders. Otherwise, you risk injuring the muscles of the shoulder girdle.
Step 2
After that, take the hanging position on straight arms. Start the exercise from a high point, which will allow your muscles to contract and get ready for work. Tilt your torso slightly forward and slowly lower yourself, bending your arms at the elbows. You need to go down not completely, but only partially, so that the angle of the hands is 90 degrees. This is how the outer and medial heads of the triceps will work.
Step 3
If, doing push-ups on the uneven bars, you want to use your chest muscles, lower yourself as far down as possible until your hands are at armpit level. This full stretch will allow the shoulder sections of the arms to be pulled far back, thereby fully activating the chest muscles. This is followed by a pause (1-2 seconds) and a rise.
Step 4
Pumping your chest, spread your elbows to the sides during push-ups. While pumping triceps, lower your arms parallel to the bars during the entire movement phase. The ascent should be as smooth as the descent. And remember that you need to try to pump the muscles, and not chase the number of push-ups. Do as many reps as you can. If you feel tired with mild muscle pain, discontinue the approach.
Step 5
Beginners should try to do more and more push-ups each time. Over time, you will develop grip strength, arm strength, and a sense of your own muscles. After that, you can already resort to the help of special programs. However, don't forget about sports nutrition and rest. Before and after push-ups, be sure to replenish your energy reserve and rest in order to be ready for further workouts.
