How to learn how to do push-ups on the bars from scratch. 5 effective exercises from a trainer

How to learn how to do push-ups on the bars from scratch. 5 effective exercises from a trainer

And a few reasons that can prevent you from practicing on this equipment.

Fitnesstrener

How to learn to do push-ups on the bars? What can prevent you from exercising on this equipment?

Push-ups on the bars can truly be called one of the coolest and most effective exercises for the development of the shoulder girdle. However, for all its apparent simplicity, it is not easy and requires a good level of physical strength. Many beginners have difficulties in performing it.

Push-ups on the bars have their own chips, nuances and limitations. If you take them into account, you will squeeze out the maximum and keep your shoulder joints healthy. During push-ups, several muscle groups are involved in the work. The triceps, shoulders, and pecs are the most active. The abs and small muscles of the back are also involved in stabilizing the body, forcing you to keep your spine straight. This will have a 100% positive effect on your posture.

Reasons that prevent you from doing push-ups on the bars

• Overweight.
• Weak muscles.
• Improper technique.
• Injuries to the shoulder girdle.
• A small experience of training.

What is important to know about push-ups on the bars

There are underwater exercises that will prepare the CNS, ligaments, muscles and tendons for the load. You will also develop the habit of breathing correctly. On the effort we exhale, on the lowering down – inhale.

The main nuances in this exercise are the angle of bending and the direction of the elbows. When you go too low, the shoulder joints get excessive load. This is how you “kill” the shoulder cuff. Lower yourself to a 90 degree angle at the elbow joint. The direction of the elbows – back and parallel to each other. Their position should be strictly in the given position to keep the joints healthy.

Push-ups from the floor

Teknikk

• Stand in a supine position. Keep the body torso straight. The neck, back and hips are in the same line. Legs together. Distribute the load on the entire surface of the palm and fingers.
• The elbows are slightly pressed against the body.
• Lower to a 90-degree angle.
• Exhale powerfully as you rise to the top.
• Do not straighten your elbows to the end.

Perform three approaches of 10-15 times. Rest between approaches – three minutes.

Static on the bars

Teknikk

• Firmly grasp the bars, the body is flat. Neck, back and hips are on the same line. Legs together.
• Fix the shoulder blades and lower them down.
• Hold the body in this position without bending at the elbows.
• The shoulder blades and shoulders are fixed in one position, do not raise the shoulders to the ears.

Perform three approaches for 30-45 seconds. Rest between approaches – three minutes.

Negative push-ups on the bars

Technique of execution

• Stand on a pedestal or chair in front of the bars so that they are in front of the waist.
• Grasp the bars with your hands and step off the bollard.
• Body flat. Neck, back, and hips are in line. Legs together.
• Lock your shoulder blades and lower down.
• Slowly inhale and lower yourself to a 90-degree angle, resisting the weight of your own body. Feel the tension in your muscles.
• Jump off the bars and repeat.

Perform three approaches of 10 times. Rest between approaches – three minutes.

Push-ups on the bars with an espander

Before the exercise, fix a 20-30 kg expander on the bars.

Teknikk

• Firmly grasp the bars, the body is flat. Neck, back and hips are on the same line. Legs together.
• Fix the shoulder blades and lower down.
• As you inhale, lower your body to the lowest point, bending your elbows to a 90-degree angle.
• On the exhale, straighten the arms, raising the body to the upper point.
• Light jerks with the help of legs are allowed in the exercise.

Perform three approaches of 10-15 times. Rest between approaches – three minutes.

Classic push-ups on the bars

Teknikk

• Firmly grasp the bars, the body is flat. Neck, back and hips are on the same line. Legs together.
• Lock your shoulder blades and lower them down. Elbows point backward.
• As you inhale, slowly lower the body to the lowest point, bending the elbows to a 90-degree angle. Do not throw the body down.
• As you exhale, powerfully straighten your arms, lifting your body to the top point. Jerks are not allowed.

Perform three approaches of 15 times. Rest between approaches – three minutes.

Do these five exercises, and then you will master push-ups on the bars from scratch in 1-2 months. Don’t forget to regularly train twice a week, and on other days work your back and leg muscles. You may have to work up a sweat. Be patient and the results will come.

If you like street workouts, try testing your arm strength. Exercises can be found in this article.