Dips: what muscles work, options in the chest style and for working the triceps. Dips: what muscles work? Parallel press what muscles?

None of the existing sports equipment provides as many opportunities as parallel bars in terms of developing the torso muscles. The development of all muscle groups is possible on this wonderful simulator. The main thing is to know the parallel bars exercises and the technique for performing them correctly. In this article, the reader will familiarize himself with existing exercises, find out which muscles are involved in them, and choose what suits him best.

First acquaintance with the projectile

Having figured out what exercises you can do on the uneven bars, you don’t need to rush to do them all at the same time from the first day. Such zeal will not only cause a painful shock to the muscles in the body, but can also lead to injury. On the first day of your training, you need to get acquainted with the apparatus, feel how the body behaves at the slightest angles of inclination. It’s easy to jump onto the bars, but not everyone can hold on to them. All these experiments must be carried out before training begins.

There is even a preparatory instruction for beginning gymnasts, written at the beginning of the last century, but still working today. Having jumped onto the uneven bars, holding yourself in a vertical position with straight arms, you need to alternately straighten your hand and try to lift your arm a few centimeters up. In this case, the body weight shifts to the other hand. Having achieved what you want, return to the starting position.

Development of the pectoral muscles

Dips were quite popular in the 70s of the last century, at the dawn of bodybuilding. But from year to year they were forgotten, shifting the main focus of training to the bench press from the chest from a lying position. However, many professional trainers in sports clubs recommend adding exercises on the uneven bars to the complex for developing chest muscles. For beginners in general, this approach will be very useful, in which the barbell press from the chest is completely replaced with push-ups in a sports apparatus. The technique is quite simple.

1. Take a hanging position on the uneven bars. The arms together with the body are perpendicular to the plane of the bars.
2. Bend your legs at the knees and cross them with each other.
3. Lean your body forward, lower your head so that you can see the floor below you.
4. Bending your arms at the elbow joint, lower yourself down so that your elbows are in line with the shoulder joint.
5. Hold for a second and smoothly return to the starting position.

A set of workouts for the pectoral muscles

In the first month of training, for all beginners, without exception, only exercises on the horizontal bar and uneven bars will be effective. After warming up all the muscles, it is recommended to start training with push-ups. You need to perform 3-4 sets of the maximum number of repetitions. Once also counts, but it is better if a partner or coach assists in performing the exercise by holding the athlete’s feet with their hands. It is necessary to lift them up.

Advanced athletes perform exercises on the uneven bars at the end of the workout, after all the presses and flyes. Five sets with a 30-second rest provide an excellent pump, maximizing the volume of the pectoral muscles. At some point, a novice athlete will notice that dips are too easy for him, especially after breaking the 20-repetition barrier. The race for quantity will not give results in the future; you need to increase the load. For this, there are special weights and chains that are put on the body in the chest area to maintain the correct angle of inclination.

Hands are bazookas

It is not the biceps that takes up most of the arm in a relaxed position, but the triceps. But for some reason this muscle is completely ignored by beginners, but in vain. You can also increase the muscle mass of the triceps on the uneven bars; for this you need to perform the same push-ups as for the chest muscles, with a slight adjustment of the technique. There is no need to lean forward with your body. During the press, the body should be perpendicular to the bars as much as possible while performing the exercise on the bars. Which muscles actually work will become clear as a result of the first approach. If it’s not your arms that hurt, but your chest, then you need to keep your body even straighter and lower down shallowly. The triceps are easily damaged, so exercises on the parallel bars for its development are recommended to be performed at the end of the workout, when the muscles are well warmed up.

Good triceps workout

It is better for more advanced athletes to perform exercises on the parallel bars for triceps as a superset with an exercise for the biceps of the arms. The fact is that the triceps develop better when working in conjunction with an antagonist. And on the uneven bars, the muscle is fully involved in the work, and accordingly, the impact will be more effective. In fact, dips can replace any two exercises for the arm muscles.

Professionals recommend performing at least 12-15 repetitions on the triceps before moving on to hanging chains and other weights to increase the load. The fact is that the joints in the elbows are very easily injured, therefore, in addition to developing the muscles, the ligaments also need to be made to work. If you experience crunching or pain in the elbow joint, it is better to avoid doing the exercise.

No belly!

Exercises on the parallel bars for the press are also popular among beginners, especially if the sports equipment includes support for the back and elbows. If they are absent, there is no need to despair, because there are so many other, no less effective and easy ways to pump up your abdominal muscles.

The simplest exercise is to raise your legs bent at the knees upward. The hips should reach parallel to the floor, after which you can return to the starting position. It is not recommended to perform this exercise quickly, since swinging on the uneven bars can lead to a fall and, accordingly, to injury.

Having learned to lift your legs bent at the knees, you can move on to a more complex exercise - lifting your straightened legs. If this is difficult and there is pain in the hips, you can relax the support in the knee joint (deviation of the shin by 30 degrees is more than enough).

Controversial issue

Exercises on the horizontal bar and parallel bars for the abdominal muscles are almost identical, but disputes between athletes do not subside. It is believed that on the crossbar, due to stronger stretching of the muscles in the hanging position, the abs are better worked out. And the absence of bars on the sides allows you to increase the load by performing crowding. On the other hand, not every person is able to hold on to the horizontal bar in a hanging position on their hands, while also swinging during the exercise.

And without controversy, it is clear that it is easier to perform exercises on the uneven bars. Which muscles work in this case and under what load is the second question, the main thing is convenience. However, you don’t need to create a comfort zone for yourself. Having learned to perform 15-20 leg raises in one position, you need to move on to more complex exercises. Otherwise, the body will get used to it and will not respond to training.

In static exercises - all the strength

There are parallel bars exercises that are more effective if performed statically rather than dynamically. That is, do not wave your arms or legs, but, having taken one position, stay in it for a certain time. Such exercises include “Corner”. Having straightened your legs straight, you need to lift them up, bringing them to parallel with the floor. The angle between the body and legs should be 90 degrees (a right angle, hence the name of the exercise). In the first days of training, you should try to hold your legs for at least a few seconds. And then the time range needs to be gradually increased.

The gymnastic exercise “Plank on uneven bars” is also classified as static exercise. It is used on a full-size simulator, where it is possible to lie down on the parallel bars with the entire length of the body. Face down, legs extended straight, toes resting on the bars. Gently pushing your body up, straighten your arms at the elbows, keeping your back straight. In this position, in addition to push-ups, you can also stand statically. As with the “corner”, it only takes a few seconds for beginners to give up.

Finally

Having studied the popular types of exercises on the uneven bars, you can begin to implement the assigned tasks. At some point during training, a beginning athlete will feel that training on the uneven bars limits his capabilities. This is normal for any athlete. It marks an increase in his preparedness. To expand your range of exercises, you should take a closer look at exercises on the horizontal bar and a wonderful piece of equipment called a kettlebell. This “great three” of sports equipment raised many novice athletes into very famous masters of sports and world champions in various sports.

We go to the gym, take a bench press and train our pectoral muscles. It's a familiar pattern, isn't it? And the chances of meeting a person who approaches the uneven bars for the same purposes are much lower. Meanwhile, for beginners dips are a much more effective exercise, and for the separation of muscle fibers (dividing muscles into bundles and giving them a clear relief) it is ideally suited. The main thing is to perform push-ups correctly, so let’s begin to get acquainted with the basics and nuances.

Dips - what muscles does it work on?

Dips are primarily an exercise for the triceps and pectoral muscles; they also work the deltoids (especially the anterior muscles) and the latissimus dorsi (to a lesser extent). Depending on how you perform the exercise, you can shift the emphasis to either the pectoralis major muscles or the triceps brachii muscles. To do this, just familiarize yourself with the technique.

Click on the picture to enlarge

Simple dip technique...

At the beginning, we take the starting position - emphasis on straightened arms, legs can be bent at the knees and crossed at the feet. Smoothly, bending our arms at the elbow joints, we lower ourselves down while inhaling, after which we also smoothly, while exhaling, return to the starting position, while trying to fully straighten our arms at the elbow joint, but at the same time avoiding excessive extension.

... and many nuances when performing the exercise

You will say - “it’s simple”! That’s right, in a first approximation everything is really simple, but once you get to the nuances, a lot of questions immediately arise. In what position should the body be (straight or tilted forward), what should be the width of the bars, how should the elbows be moved (backwards or to the sides), how deep should one go? Let's try to figure out these and many other questions.

How is the body located? There are two options for performing push-ups - with the body tilted forward and in a maximally vertical position. The first option helps us pump up the pectoralis major muscles. To perform it correctly, it is important to bend the legs at the knee joints, as this allows you to tilt the body forward as deeply as possible. If you stay upright with your legs straight, then load your triceps to the maximum.

Hand position. It would seem, what options could there be? Ah, no! There are options - if you spread your elbows to the sides (about 45 degrees), then you shift the emphasis to the pectoral muscles, but if you keep your elbows as close to the body as possible, you load the triceps to a much greater extent.

Width of beams. You need to start only on bars whose width corresponds (slightly wider) to the width of your shoulders, because in the case of narrow bars you will completely transfer the load to the triceps (plus it’s uncomfortable), and an excessively wide grip can cause injury to the shoulder joint. So let's start with shoulder width. Later you can move on to parallel bars, which are available in almost every gym. On such bars, you can gradually increase the width of your grip, “moving” from the narrow part to the wide one. The effect is clear, and the goal is obvious - the wider the grip, the higher the load on the pectoral muscles.

Do it right dips, benefits which is definitely no lower than that from exercises with a barbell or working on machines. But in fact, the effect may exceed all your expectations!

Weighted push-ups and circuits

Your first task is to learn how to properly perform dips, and the second is to correctly include them in your workouts. It is important here whether push-ups are a separate workout (for example, you go out to the neighboring schoolyard specifically for this) or whether it is just part of a gym session.

In the first case, you can devote a lot of time to push-ups - perfect dip diagram in the form of a “ladder”. First, do warm-up sets - from one to seven to ten repetitions (depending on your fitness), then three main sets of 16-25 repetitions, and then one or two final sets of 7-12 reps. Of course, the scheme requires a lot of time, but it allows you to give the maximum load, after which your muscles will feel pleasant pain for a couple of days.

If you are a beginner and work out in the gym, then it is better to start your workout with push-ups - the exercise requires the consolidated work of many muscles, and after you “kill” your shoulders, triceps or chest during training, it will be very difficult to perform push-ups competently, yes and the risk of injury will increase. Do several sets of 8-10 repetitions.

There will definitely come a time when you complete a set of 16-20 reps too easily. It's time to take on the weights. To do this, you will need a special belt on which you can hang a pancake with the required weight. How to choose weight? You definitely can't go wrong if you start with a minimum weight and increase it gradually, based on the fact that the optimal number of repetitions with weights in a set is from 6 to 8.

Weighted push-ups are great for working your chest muscles because the added weight allows you to lean your torso forward as much as possible.

Experienced fighters may like these dip diagrams.

1. Forced set. This option is suitable for those who have already reached weights. You start with the maximum weight, perform five sets of five reps, then drop some ballast and do five more sets. Finally, you leave the minimum weight and finish yourself off with five more sets.

2. Negative set. The principle is that instead of doing push-ups, you extremely slowly (count to ten) lower yourself down, after which you passively (using your legs) return to the starting position and repeat everything from the beginning. A very difficult exercise, we do not recommend it for beginners

3. Partial set. We perform only half of the exercise - at first we do not lower ourselves completely and, having gone only halfway down, we return to the starting position. Then, on the contrary, we straighten our arms only halfway.

Hello, dear sports blog subscribers! Today I will continue to talk about the benefits of push-ups. In particular, we will walk you through dips and talk about how to do it correctly.

Push-ups on uneven bars occupy one of the key places if you want to pump up and. Although it is worth recognizing that this is a rather difficult option to work with.
Dips are largely a functional exercise, as they involve lifting and moving your own weight.

Dips: Muscle Atlas

Before getting into the practical basics, let's understand the anatomical part of the issue at hand. So, when performing push-ups on the uneven bars, the main load is taken by the triceps brachii muscle. However, if desired, the emphasis can be shifted to. It all depends on your goals.

Manipulating your own body position allows you to shift the focus to different muscle groups. For example, if you do push-ups while bending forward, you will work out. In the vertical position, the focus is on.

It is worth noting an important aspect that when pumping the pectoral muscles, the pectoral muscle (lower chest muscle) is included in the work. This greatly complements your work, since when performing these exercises it is the pectoral muscle that is overlooked.

Push-ups on parallel bars provide a good load on the muscles. Especially on the front of the shoulder.

Dips: main mistakes when doing dips

Now let's look at the main mistakes that you may have when performing the exercise.

At first glance, it may seem that dips are a fairly easy exercise. However, it is not. In practice, quite a lot of even avid athletes make serious mistakes, which reduces the effectiveness of the training done.


So, the main mistakes:

1. Bad warm-up. The most important and common mistake is a poor warm-up. Even before you start doing push-ups, you need to thoroughly stretch your body. Otherwise, you may get injured. When warming up, focus on your elbow joints and shoulder girdle. You can take the simplest physical exercises. Also, jumping rope is ideal for warming up.
2. Incorrect body position. We’ll talk about this a little later, when we look at the correct way to do push-ups on the uneven bars.
3. Incorrect grip. Some people choose bars with a very wide distance between the bars. Or vice versa... The ideal option would be those bars on which the distance between the bars is approximately equal to the width of your shoulders. As a rule, a developed person has wider shoulders than his torso. Therefore, you will feel comfortable doing flexion/extension of your arms.
4. Incorrect breathing technique. In the article I discussed this issue in detail. In short, at the lowest point, exhale (while lowering). Inhale at the top (while rising).
5. High execution speed. There should be no jerking when doing push-ups. There is no need to throw your body up and down. The exercise is performed smoothly and calmly. There should be a slight pause at the bottom point. Only in this case will all muscles be well worked out.

Dips on parallel bars: technique of execution

I repeat. The more you move forward when doing dips, the more actively you are involved. The straighter you hold your body, the greater the load on. Choose the best option for you according to your goals.

Next, we monitor the position of the wrists. Let's remember the mistakes. They should be aligned and shoulder width apart. The starting position is vertical: arms are fully straightened.

When performing push-ups, your elbows should not move to the sides. If possible, press them as close to the body as possible. At the top point, fully straighten your arms. And at the bottom point you go down as much as your flexibility allows. But keep in mind that this limit must be adequate. The exit from the bottom position should be calm, without jerking. And most importantly - no injuries.

Choose the lowest point so that you can return to the starting position normally.

Pay due attention to the position of your shoulders. They must be stabilized as much as possible. Try not to bend over (slouch). The spine should be in a straight position, even if you do push-ups with a forward bend (to pump the pectoral muscles).

About the legs. It's up to you here. It's best if you tuck them in and keep your whole body tense. But it is not forbidden to perform push-ups on parallel bars with straightened legs. In this case, the toes should be pointed down.

The gaze should be directed forward or slightly upward: this will additionally help not to bend your back. Don't forget about breathing technique.

Dips: final part

Most of the template exercises, such as the “bench press,” can be replaced with exotic analogues, such as the “dumbbell fly.” The choice of exercise depends on the pathologies found in people (anatomical features), non-standard limb lengths, poor sensitivity of the target muscle group, etc.

This leads to the need to change the training program, customize it to suit yourself, so that the movements are perceived by the body and are comfortable. This practice is normal, helping to respond adequately to feedback signals sent by the articular, ligamentous and muscular apparatus. Therefore, if the body does not like something when an athlete performs classical training, the training program should be reviewed. This will be beneficial for the body.

And therefore, it is worth getting acquainted with dips, starting with an anatomical atlas demonstrating the muscular units that “work” to perform this training.

In dips, the load falls mainly on the triceps muscle, but you can shift the emphasis to the pectoral muscles.

The main advantages of push-ups

Develops many muscle groups of the upper body.

The following people take part in push-ups:

• lower pectorals, missed during push-ups and bench presses;
• triceps – the main driving force during extension and flexion of the upper limbs;
• deltoids are more anterior. In addition, dips are an excellent training for developing flexibility in the shoulder girdle;
• Depending on the angle at which the load is applied, different muscle groups develop. The emphasis on them is shifted by changing the position of the body: tilting the body forward - the pectoral muscles work, in a vertical position the triceps are involved;
• Dips are associated with lowering and lifting your own weight, so the exercise makes it possible to train the body as a single functional unit.

About the push-up technique

Those who are not familiar with the exercise and its technique believe that there is nothing difficult about push-ups: jump on the uneven bars and bend your arms, which is what many do. But such “jocks” don’t have to wait for the proper result.

To perform push-ups on parallel bars correctly means to consistently fix the muscle groups and follow the instructions.

Preparatory tips for doing push-ups:

• Wrists and arms. When performing push-ups, the wrists and shoulder-elbow joint should be on the same line, i.e. take a neutral (vertical) position. The grip is chosen at shoulder width;
• Elbows. They are pressed tightly against the body along the entire trajectory. At the top point, the elbows are fully extended (lockout). You need to go as low as the flexibility of your shoulder joints allows;
• Shoulders. They should not be allowed to “walk” The shoulders are kept stabilized in the exercise;
• Spinal column should be straight from head to tailbone. The position in which the spine is located is called neutral.
• Core muscles. All muscles, especially the abs, need to be tensed in the concentric phase (when lifting). To stabilize the back, the core muscles must create a rigid corset throughout the training;
• Legs. The position of the knees can be locked, if space allows (toes pointed), or tucked. Keep your legs together, tensing your gluteal muscles and thighs.
• Breath. Exhale while ascending, and inhale when descending.

Dips technique focusing on triceps:

• approaching the bars, jump on them, position your body directly on your outstretched arms. Bend your legs at the knees or cross them. The athlete directs his gaze straight ahead;
• inhale, then, bending your body forward, lower yourself slowly down, keeping your body vertical. Elbows as close to him as possible. Lower yourself down until the angle at the elbow joint becomes straight. Stay in this position for a second, without contracting your shoulder blades or abducting your shoulders;
• exhale and use your triceps to press your body up;
• repeat push-ups the required number of times.

The picture below will give you an idea of ​​what it looks like:

Dynamic push-ups:

If you turn around so that you look forward, then push-ups on the uneven bars will load other muscles - the pectoral muscles.

And the technique in this case changes a little:

• starting position: take it by approaching the projectile and turning “back to the forest”;
• after a deep breath, slowly lower the torso to a position in which stretching and tension are felt in the chest. Then, the torso is tilted forward (at an angle of 30 degrees), and the elbows are spread to the sides;
• Having felt a slight stretch, as you exhale, slowly return to the IP, using the chest muscles. In the upper position, compress the chest for a second;
• the number of repetitions corresponds to the specified one.

The picture shows how push-ups are performed on parallel bars with an emphasis on the chest muscles:

For beginners, especially girls, the implementation presents certain difficulties, since the triceps are not developed enough or the arms lag behind the body weight and cannot “pull” their own weight. As an option, you can use a special simulator - a “beam” gravintron.

Push-ups on it look like the picture below:

If the gyms do not have the necessary exercise equipment, and the height of the racks of ordinary parallel bars is not enough to perform push-ups, they use “extensions” - metal hollow pipes of larger diameter that become an extension of the parallel bars.

Errors allowed

It seems that in such a simple exercise there is simply no room to make mistakes, but even here they “manage” to make them: they spread their elbows, round their back and use inertia.

In addition to the standard errors listed, there are specific ones:

• the grip is chosen incorrectly, which leads to pronation of the hands. For most athletes, a medium grip is best;
• disrupt breathing technique. There must be air in the chest at all times to avoid injury, so before going down, you need to take a breath;
• high speed. You need to perform push-ups on the uneven bars slowly, deliberately, without throwing your body up and down. Ascending and lowering lasts at least 2 minutes with a delay in the lowest position, where you cannot relax;
• insufficient warm-up. This leads to injuries and affects the quality of the dips. For a thorough warm-up, the following are suitable: push-ups, stretching, extensions and flexions;
• working with excessive weight. From the very first training, you should not make yourself heavier using additional weight.

• When working on weight, it is recommended to lower slowly (by 3 counts), and lift quickly. When developing strength, the opposite happens;
• it is allowed to move on to training with weights - weight plates attached to the belt - when it is easy to perform 3 approaches, each with 15 repetitions;
• it is more beneficial to load the triceps while simultaneously training the shoulders and chest;
• for productive pumping of the triceps, you need to perform 2-3 exercises within half an hour;
• to feel the contraction of the triceps, you need to fully straighten your arms at the top point and pause;
• Slow lowering helps to stretch the fibers more, which contributes to the appearance of multiple microtraumas, which helps muscles grow.

Now understanding how important dips are, you should include them in your training program.

Video: Dips

The horizontal bar and parallel bars together can become a powerful tool for muscle development. But, even in the solo version, parallel bars exercises can significantly transform your arms and chest.

What muscles swing on the uneven bars?

Which muscles work when doing dips depends on the version of the exercise.

In general, parallel bars allow you to train your triceps, shoulders and pectoral muscles. They also allow you to load your abdominal muscles.

The point of all parallel bars exercises is that you push your body with your hands against parallel bars in a vertical plane. Some skilled people are able to perform complex movements with their feet up, but this is more in the realm of gymnastics. Most people practice in the usual position - feet down. We will analyze exactly the last case.

The variability of muscle work depends on the inclination of your body relative to the vertical and on the distance between the bars.

For example, let's take the triceps brachii muscle. The triceps makes up the bulk of the muscle volume of the arm above the elbow. About 70 percent. Therefore, this muscle will be mainly responsible for the volume of your arms. Push-ups will be very useful for working out your triceps. They noticeably increase the girth of the shoulder.

Try it yourself - a month before training, measure the volume of your triceps (arm straight). Perform 3-4 sets consistently every 3 days. After a month (it turns out that about 10 training sessions will take place), repeat the measurements. Most likely, you will find a progress of at least 1 cm relative to the old volumes. This is how parallel bars affect the triceps.

Let's look at exercise options that focus on different muscle groups.

Types of push-ups

Exercises performed on parallel bars are not as versatile as it might seem. All variety can be reduced to push-ups for the pectoral muscles and triceps.

A parallel bars training program does not necessarily have to include both types of push-ups, since it is still better to pump up your chest in the gym with the help of presses and dumbbell raises at different angles.

It is more convenient to pump the triceps already mentioned above on the uneven bars, but active load on them, especially when working with weights, can lead to pain in the elbows. Therefore, if you train outside rather than in the gym, it is better to evenly distribute the load across all muscle groups. That is, swing both your arms and chest on the uneven bars.

Let's look at both push-up options separately.

Triceps push-ups

The diagram of dips on the uneven bars for training the triceps is as follows:

• Elbows pressed to the body, body perpendicular to the ground (try not to lean forward with your nose).
• You should not go down too much, just bend your elbows to a right angle. At the lowest point, the load goes to the shoulders and chest.
• Partial straightening of the arms at the elbows is allowed. Fully straightening them when working with weights can lead to pain.

To make push-ups comfortable, you need to find bars the distance between which corresponds to the width of your shoulders.

Non-parallel bars are common in new gyms. That is, they narrow relative to each other on one side, and, accordingly, expand on the other. There is no unambiguous convenience here - for some it is convenient, but for others not so much.

But you can choose the width you need in any situation, and also rotate the brush in the way that is most comfortable for you. By the way, a slight pronation of the arms will be very useful, as it reduces the load on the elbows.

Wide bars are better for pumping up the chest. For training triceps, the best option is narrow parallel bars.

Push-ups

Push-ups for chest training have the following features:

• You need to tilt your body slightly forward and place your elbows to the sides.
• You should lower yourself low (do this carefully, paying attention to the sensations in your elbows and shoulders).

Simply put, your task is to lean forward and sink deeply down. If you don't tilt your body, it will be mostly your upper chest that will work. Leaning forward will engage the remaining parts. The wider the elbows, the lower the area of ​​pumping the pectoral muscles.

The most important thing is to feel your muscles. Then you will determine an individual way of doing push-ups so that the part of your chest you need works. If you have a hard time feeling which muscles are working, then expect pain after training - it will tell you what exactly you worked.

A dip routine does not have to include both types of exercises.

Universal type of push-ups

Most often they do push-ups on parallel bars like this:

• We stand with straight arms on the uneven bars. There is no need to tilt your body; your legs are crossed or pressed tightly against each other. The position of the elbows is average, as comfortable as possible for you.
• You can lean forward a little. We go down all the way (the range of movements will be different for everyone, it all depends on the mobility of the joints and the elasticity of the tendons).
• After reaching the bottom point, we go up using the strength of the triceps and pectoral muscles. We try not to sway, as inertia will appear at the exit, which will push the legs forward. We also try not to move our legs back while lowering, otherwise the inertia during movement will be greater.

Rest between sets for as long as you need if you are doing your maximum. And 60-90 seconds if you work according to an individual plan. These push-ups give overall even development to your torso.

Schemes for increasing the number of push-ups

How to increase the number of dips?

There are two options here - either lose a lot of weight, then you will become lighter and it will be easier to do push-ups. There is no point in this option. Or increase the strength and endurance of your muscles. This option suits us.

We're not talking about maximum strength here - you just want to do more bodyweight push-ups, right? If so, here's a progress chart that will give you a small boost to your results.

1. Try doing 1 set of classic push-ups every day for a month. Warm up first, then do maximum push-ups. This is an express option that gives quick results. The main thing is to give your muscles a rest for 5 days after a month. You will be surprised by your results.
2. Immediately be prepared for a slight loss of volume (maybe there will be no loss, but there will be no growth either).

Even if you did 25 push-ups in your last workout (that's your thirtieth workout), after 5 days of rest you'll likely be able to do 30 or more push-ups.

There is also a slower scheme.

1. Exercise in a suitable manner every 1-2 days. It is better to choose the frequency of classes - once every 3 days, so that the triceps and chest have a good rest. Then progress will be more noticeable not only in endurance, but also in strength.
2. The bottom line is this - you do a maximum of 3 approaches. And the rest between sets should be such that you recover (maybe it will even take 3-5 minutes).

And the last scheme is working with weights.

1. Following this method, do push-ups every 3 days with an additional weight of 6-10 reps.
2. This will definitely increase the number of push-ups without additional weight.

And remember - your own weight may begin to increase. This must also be taken into account when you analyze your results.

For example, you did 20 push-ups with your own weight of 65 kg. Then you gained 5 kg, including muscle. And now you do 21 push-ups. However, this is still progress - you have become heavier. If you weighed 65 kg, you would do 25 push-ups.

Among other things, the thickness of the bars will influence the number of push-ups. If your maximum varies in different places, check the diameter of the pipes. The thinner the pipe, the more difficult it is to hold on to.

Possible problems with push-ups

Are dips beneficial? Like any generally accepted physical exercise, of course. This improves blood flow and develops muscles.

And now about the possible harm:

• You should not jump off the bars onto your heels or straight legs. In general, it is better to go down from them rather than jump off. This will protect you from injuries to your joints and spine.
• If you work with heavy weights on the triceps, sooner or later your elbows will start to hurt. Take this point into account and choose the load wisely.
• Also, if you quickly add additional weight, your collarbones and shoulders may suffer.
• You should not practice on unstable bars - you may fall.
• If one pipe is lower or higher than the other, it is not advisable to do push-ups!
• When it rains, if you really want to practice, wear special gloves, otherwise you also risk slipping (in winter, it is necessary to wear gloves).

Abs exercise

To work your abdominal muscles, you need to sit on one bar and place your legs under the other.

• Lean back, keeping your back straight and crossing your arms over your chest. As soon as you deviate from the vertical, the abdominal muscles come into play. Thanks to them, you hold your body throughout the entire movement.
• At the bottom point, do not arch your back.
• Rise until your body is vertical.

When performing this exercise, be careful to firmly grip the second bar with your feet and control the position of your back.

Triceps and chest push-ups, as well as sit-ups, are the main exercises performed on the parallel bars. Bars will not be enough to work other muscles. Therefore, do not forget about the horizontal bar, dumbbells and other methods of training.