These 4 reasons keep you from doing a lot of push-ups on the bars

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Why can’t I do push-ups on the bars and how to fix it?

Push-ups on the bars is a basic exercise for the development of the shoulder girdle. It is considered effective for training the triceps, deltoids and pectoral muscles. Additionally, it works the abdominal muscles and small muscles of the back.

This is a complex exercise that requires a high level of physical fitness and proper technique. It is important to take into account your individual characteristics: gender, age, weight, height and the presence of injuries. The combination of all the above factors affects whether you can do push-ups on the bars and how many repetitions per approach you can do.

Why you can’t do push-ups on the bars

There are tons of reasons that prevent you from doing push-ups on the bars, but today we’ll talk about the main ones.

Excess weight

If you gain a few extra pounds, you will find it harder to do push-ups on the bars. Pay attention to your diet and adjust your activity throughout the day. Add walking or bicycling. For example, walking for two hours a day will help you burn 500-600 kcal, and an hour of cycling – about 600. Perhaps those extra 3-5 pounds are preventing you from doing the exercise.

Weak triceps

One of the functions of the triceps muscle of the shoulder is to extend the arm at the elbow joint. This is one of the movements needed to lift your body up from the bars to the top point. Pay attention to exercises that will make your triceps stronger. Excellent will be hand extensions with a dumbbell sitting from behind the head, “French” press with a barbell lying down, push-ups from the floor with a narrow setting of the hands.

Weak chest muscles

One of the functions of the large pectoral muscle is to bring the arm to the torso. This is one of the movements that is necessary to fully push the body’s torso up from the bars. It is necessary to pay attention to exercises that pump the pectoral muscles to the desired level of power: push-ups from the floor, barbell bench press, dumbbell bench press.

Poor control of the shoulder blades

The shoulder blades are small, flat bones on your back that have 17 muscles attached to them. All of these muscles perform many different functions from keeping your posture straight to improving your strength in different exercises. First, learn to bring your shoulder blades down and bring them together. This makes your upper body structure stiffer. It will be easier for you to perform push-ups on the bars. Secondly, you will fix the humerus in the joint and protect it from injury. Injuries occur if the humerus in the joint is too mobile.

What to look for when doing push-ups

The first thing to pay attention to when doing push-ups on the bars is the angle of bend in your elbows. When you go too low, the shoulder joints get overloaded and injured.

Lower yourself to a 90-degree angle at the elbow joint. The direction of the elbows is backward and parallel to each other. Their position should be strictly in the given position to keep the joints healthy. The shoulders are fixed in one position, pulling them towards the ears is not necessary.

Be sure to include push-ups on the bars in your workouts to have a powerful shoulder girdle. To get the most out of push-ups, eliminate excess weight, learn to control your shoulder blades and pay special attention to training your chest and triceps muscles.