Dips - all the most useful information. Dips on the uneven bars - a bodybuilding classic for pumping up the triceps and pectoral muscles. What muscles are developed by push-ups on the uneven bars?

Every man at least once in his life thought about making his body better. First of all, each of them was interested in exercises for which a visit to the gym is not necessary. Today we will talk about one of these exercises. Or, more precisely, about dips. You will learn which muscles work when doing dips, as well as options for performing this exercise.

Dips: benefits

1. Breast.
2. Triceps.
3. Front delts.

This exercise is basic, because it involves the shoulder and elbow joints. Many bodybuilders include it in their training programs.

If you don't want to go to the gym, then this exercise will be enough for you to thoroughly work out your pressing muscle groups. There are two options for doing dips:

1. With an emphasis on the pectoral muscles.
2. With an emphasis on triceps.

How to pump up your pectoral muscles on the uneven bars? To do this you need to do This is an exercise using the following technique:

In the first stages of training, it is necessary to master the technique of performing this exercise. If you do it haphazardly, there will be no result. Moreover, you risk injury. To begin with, learn to perform this exercise at least 20 times per set. After this, you can move on to weighted dips.

If you are interested in working out the triceps, then the technique for performing push-ups will be different:

1. During the approach, try to keep your elbows as close to each other as possible.
2. When lowering and lifting, move your elbows back.
3. Rise sharply and powerfully - within one second.
4. At the top point, fully straighten your arms. This will put maximum stress on your triceps.
5. It is necessary to linger at the top point for a couple of seconds in order to properly feel the tension in the triceps.

These push-ups must be performed at a higher pace than for the chest. The number of repetitions is not limited. Many fans of horizontal bars and bars reach several hundred repetitions. The main thing is that you like it. To increase the mass of the triceps, you can also hang weights from your belt.

How can you replace dips?

There are three exercises, which can replace push-ups on uneven bars:

It’s better, of course, not to replace push-ups with anything. Don’t be lazy, walk around the area and find an area where there are beams. Firstly, you don't have to do exercises that will cause discomfort. And secondly, this will be a reason to jog before training.

Common mistakes

For many athletes, this exercise does not bring the desired results due to the fact that they constantly make mistakes. The most common mistakes made when performing this exercise:

If you are a beginner athlete, then the following dip pattern is ideal for you:

Once you have completed this program, start working on the maximum number of repetitions per set.

For high-quality development of your pressing muscles, the following training scheme is ideal:

1. Push-ups on wide bars for the chest - 3 sets for a maximum of times.
2. Push-ups on narrow bars for triceps - 3 sets of maximum reps.

If you are able to do many repetitions in one approach (more than 30), then it is recommended that you use weights. The easiest option is to put a backpack on your back, which will contain any heavy objects. This training will quickly increase the volume of your chest and arms.

Find in your area workout area. There are bars of different widths, and you can train the muscle groups you need according to your training program. Wide bars are more suitable for the chest, and narrow bars are more suitable for triceps.

Don't neglect your pulling muscles. You cannot neglect any muscle groups. This can lead to imbalances in your body. The ideal training schedule is two workouts a week on the uneven bars and two on the horizontal bar.

Warm up properly before training. There are many cases where an athlete did not warm up well and suffered muscle and ligament sprains. Do you need it?

The right approach in any business is to constantly act and not wait for anything. If you want to achieve really good results, then forget about freebies! Exercise regularly, and don’t be fooled when you notice the first results. Don't give up and don't skip training!

Now you know how to do it correctly push-ups on parallel bars. By putting into practice the recommendations from this article, you can pump up your broad pectoral muscles, as well as your arms and shoulders. The main thing is to train regularly, and then the result will not take long to arrive!

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 plan for parallel bar push-ups drawn up by the trainer loads certain muscle groups and with regular exercise, 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.

Photos of dips clearly demonstrate how the exercise loads and strengthens the upper body.

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 weighted dips. More weight means additional stress on the muscles. Weights, chains, weights, etc. are used as weights. They can be attached to the shoulders, lower back, chest or neck.

You also need to avoid curvature of the cervical spine. 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 are an effective exercise for developing the 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 technique, grip, and body position, but in the classic version the main load is applied 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 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 the flexibility of the shoulder girdle increases. By changing the position of the body, its angle, you can shift the load to other muscles: by tilting the torso forward, the pectoral muscle will do more work, while 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 a right angle is formed, 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 performance, 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;
• exercises on the uneven bars for the pectoral muscles require correct breathing technique - exhale when jerking, inhale when lowering.

You can start doing dips with weights only when you can easily perform three sets of fifteen presses with your 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 are typical mistakes of 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.

A simple, accessible push-up is an ideal exercise for developing the chest, triceps and shoulder 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.

Do you know the phrase “Everything ingenious is simple”? It is precisely this “genius” and simplicity that ordinary parallel bars possess. Greetings, friends. The topic of this article is both practically useful and quite interesting in its content, and it is called “Bars: what muscles swing.”

In the program of any bodybuilder, or rather on the days of pumping and triceps, you can find exercises related to working on the uneven bars. So why are ordinary and seemingly uncomplicated parallel bars so popular among gymnasts, weightlifters of various stripes, track and field athletes, and even (Oh, my God!) among football players?

It's simple! Dips are one of the multi-joint basic exercises that involve, in addition to the main large muscle groups, many small ones. We can safely say that parallel bars, or more precisely, exercises on them, allow you to harmoniously develop the entire torso of the body, starting from physical qualities such as strength and endurance, and ending with the volume of specific muscles.

What else is remarkable about the bars?

A complete list of muscles that actively pump during work, as well as those that are auxiliary and grow a little slower, will be given below. And now I can only say that when doing push-ups on the uneven bars, you always have the opportunity to influence specific muscles in different ways.

What I mean? I'm talking about the position of the body in relation to the floor, if you train in the gym, or the ground, if your classes take place outside - on the sports ground. By shifting your body forward, as if falling over, you thereby provoke a shift of the center of gravity forward, which, in turn, causes the pectoral muscles, or rather their slightly smaller middle sections, to contract more actively.

The opposite option is possible, where the emphasis is placed on the triceps muscles of the arms, that is, the triceps. Here it is enough to keep the body more or less level (without any tilting or leaning forward), which will affect greater activation of the triceps muscle tissue.

Additionally, I can say that in the first case, the anterior bundle of deltoid muscles (“delts” or, as everyone used to call it, the shoulders) is more loaded, and in the second, the middle one, although in both cases the shoulders work fully.

Core muscles

As you already understood from all of the above, the main muscles in the parallel bars are the pectoral, triceps and deltoid muscles.

It is on the development of these large muscle pairs that athletes of various sports rely. And I can say with complete confidence that by training only on the uneven bars (without barbells or other exercise equipment) you can get your torso in perfect order. I mean tighten it up and gain some muscle mass.

But if you are interested in continuing to grow and also increase your strength, then I recommend that you use additional weight. If you want to be sculpted/sculpted and have more endurance, then simply increase the number of approaches and repetitions in the exercise “bending and extending your arms on the uneven bars.”

In addition, speaking about uneven bars, you and I understand that you can do not only ordinary push-ups on them (when your legs hang below), but also push-ups from the bars while lying down, if we are talking about long, gymnastic bars, and not about short ones that combine a horizontal bar.

In this case, you can simply throw your ankles on top of the bars and additionally work the muscles described above.

If the bars can be adjusted in width, then in this case you can easily change the width of your arms while lying on these same bars. Just rest your hands on them and place your feet on them (in any way - sideways, on your toes). Now you have the opportunity to do push-ups with a comfortable grip: the weight of your own body does not press on your wrists, your fists do not hurt.

When doing push-ups lying on parallel bars, by the way, the same muscles also work - only the nature of the loads changes.

I am sure that not all of us knew about such a non-standard exercise, which can wonderfully diversify the same type of training program.

Additional muscles

Among the additional muscles involved during work on the uneven bars are the trapezius muscles (some of their sections), round, rhomboid (that is, the muscles of the shoulder blades), and also (no matter how strange it may sound) the biceps of the arms and the muscles of the forearms are tense. Yes, believe this fact.

It will not be possible to pump up these muscles as the main ones thanks to exercises on the uneven bars, but it is possible to tone them and keep them in working condition.

I wonder how, for example, biceps work? Then look: during the push-off phase, that is, when you push your body up, the main muscles work, but during the lowering phase (when you don’t fall down easily, but try to go down smoothly), additional ones are activated. And although the degree of their tension is not enough for full growth, it is precisely this that allows you to maintain working muscles in good shape.

By the way, the abdominal and lower back muscles also contribute to holding the body in a certain position.

In short, I consider parallel bars to be a universal and indispensable exercise machine and assistant. Although now modern “simulators” have simulating exercises on uneven bars.

But (my personal opinion) all this was invented for “show-off”, and there is less real practical value. Do you need to pump up or show off in front of the opposite sex or friends? Then decide for yourself which exercise machine is more useful for you.

Conclusion

Ask questions in the comments and subscribe to blog updates - we have a lot of interesting things and more will be released soon. And also don’t forget to tell your friends about this material. What if someone needs it? Best wishes.

Best regards, Vladimir Manerov

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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 arms. 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 risk when performing this exercise is also off scale. 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. Make sure you breathe correctly: 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. There is 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 is better to study comprehensively, using a 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 muscle group. For comprehensive development, work for a month in one style, for a month in another. Start with triceps, then move on to wide-grip chest exercises.

• 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 be performed by experienced athletes after the usual scheme in order 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 your 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 fitness allows, you can 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 is a universal exercise that 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.

Broad shoulders, strong arms, a developed chest are the dreams of any athlete. Unfortunately, exercises on weight machines cannot help work out these areas to the fullest. To get faster results, it is recommended to perform push-ups on uneven bars. During these push-ups, almost all the muscles of the upper body are involved in the work. In this article we will look at how to perform this exercise correctly, find out what muscles work when doing dips?, and we will provide effective repetition schemes that will fit perfectly into the program.

Since the beginning of the 50s of the 20th century, push-ups on uneven bars have formed the basis of a complex for working out the chest muscles. After the appearance of the bench press, this exercise faded into the background, but its effectiveness is still high.

Execution technique

We take emphasis on the uneven bars with straight arms, knees bent, it is permissible to keep our feet crosswise. As you inhale, you need to begin to slowly lower down, bending your arms, and as you exhale, return to the top. You cannot straighten your arms; you must leave a slight angle in the elbow joint.

Muscle groups that work on parallel bars

Dips are universal exercises that work a whole complex of muscles. Doing push-ups on the parallel bars works the muscles of the upper body: pectoral, deltoid and triceps. Unlike (lats and biceps), here the emphasis is more on the development of the chest and triceps.

The load can be adjusted and distributed depending on the location of the body, the position of the hands and the width of the bars:

• If the body is slightly tilted down, the pectoralis major muscles will receive the maximum load. In this case, be sure to bend your knees - this technique will make the exercise more effective.
• An upright body position with your legs fully straightened will allow you to pump up your triceps.
• If the elbows are pulled further away from the body, the greatest load will be placed on the chest muscles.
• If you press your elbows towards your body, the emphasis will shift to the triceps.

The bars should correspond to the width of the shoulders. A narrow arm position will put extreme stress on the triceps muscle, and the other groups will not work at full strength. Wide - on the contrary, will shift the emphasis to the chest.

The muscles working when doing push-ups on the uneven bars receive a tremendous load. Successful mastery of the exercise will be a powerful impetus for noticeable progress in all pressing movements. Allows you to create a beautiful chest relief in less time than the bench press, because almost all parts of the pectoral muscles swing on the uneven bars, especially the lower one, giving clear contours. Posture also improves and shoulders straighten. You will not need additional funds and exercise equipment, because the equipment can be found even on the outdoor sports ground.

In order for the exercise to have maximum effect, you must adhere to certain rules when performing it.

Repetition Schemes

Depending on the time you can devote to this exercise, you can use several schemes.

If you devote a separate workout to dips (for example, go to the yard every evening), then the “ladder” method is perfect for you. Warm-up includes 1-2 sets of 5-10 repetitions. The main part is three sets of 15-25 repetitions. Completion - 2 sets of 5-10 repetitions.

If you have been working out in the gym recently, then dips will be an excellent start to training your pectoral muscles. It will be enough to do several sets (depending on your level of fitness) of 8-10 repetitions. Over time, you can gradually increase the number of repetitions.

Weighting

When you feel that several sets of 12-15 repetitions are easy, it’s time to use weights that will put maximum stress on the working muscles on the bars. Attach a plate with minimal weight to a special wide belt. Do no more than 10 repetitions in each approach. Gradually, replacing pancakes with heavier ones.

Schemes for experienced

When the burden is completed, you can diversify your training using these schemes:

• Drop sets: take the maximum weight, do 5 sets of 5 reps. After completing the last fifth set, drop the weight and do a few more reps ().
• Negative: The idea is that you need to go down very slowly and then come back up using your legs.
• Partial: consists of two approaches. The first must be performed by going down only to the half-bend of the elbow. The second approach is to rise only halfway.

Common mistakes when doing dips

Despite the apparent simplicity of the exercise, many beginners make mistakes that not only reduce the effectiveness of push-ups, but can also lead to injury.

• Breathing must be correct. Take a breath before lowering to protect your chest from possible injury.
• Too much distance between the bars can also lead to joint injury.
• High execution speed will not produce results. Lowering and lifting must last at least 2 seconds.
• Failure to warm up your upper body can lead to sprains and sprains.
• Sudden weight gain is another mistake. You can add weights only after you can easily do 3 sets of 15 repetitions with the current weight.

As you can see, dips are one of the most effective and accessible movements that work your arms and chest. It may not become your favorite, but it’s definitely worth including it in your training program.