How can push-ups on the bars be harmful? 3 cases when it is better to stay away from the apparatus

How can push-ups on the bars be harmful? 3 cases when it is better to stay away from the apparatus

If you correct these nuances, training will become much more effective.

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Can training on the bars harm? In what cases is it better to avoid this projectile?

Training on the bars is very effective for pumping up the chest, triceps and deltoids. However, you can easily harm yourself if you ignore the peculiarities of training and individual nuances of your body. Here are three cases when you should give up doing push-ups on the bars.

You do not know the technique

During training on the bars, the entire shoulder and scapula joint receives a strong load. When we lower to the bottom position on the bars, the bone in the joint reaches the extreme amplitude of movement. Any extreme amplitude is not good for joint health, much less under a load of several dozen pounds of your own body weight. Add to this the wrong technique of execution, and you will get shoulder pain and reduced strength performance. At the initial stage, learn to do push-ups using a fitness rubber band or gravitron. These aids will remove a few kilograms of load. You will be able to work out the correct technique of the exercise to automaticity without harm to your health.

You haven’t treated old injuries

If you have old injuries, sprains, instability and discomfort in the shoulders, it is necessary to heal them before training on the bars. This is the only way push-ups will do you good, not harm. Build your workouts in a way that suits your goal, is safe for the musculoskeletal system and correlates with the principle of gradualism – from simple to complex.

You have acute pain

If you have acute pain in the shoulder joint, cervical or thoracic spine, training on the bars will be detrimental. With any acute pain, it is forbidden to engage in physical activity. It is necessary to wait for the departure of acute pain, and then conduct special recovery training. This should be done under the supervision of a doctor and a trainer.

How to make training on the bars useful

Learn to do the exercise correctly. First of all, when doing push-ups on the bars, pay attention to the angle of bending in the elbows – go down to an angle of 90 degrees. Study the difference between training on the bars with a narrow setting of the hands from a wide setting. Understanding this will help you achieve an athletic body, avoid injury, and progress for years to come.

Consult with a knowledgeable trainer. The results of your testing will help you understand the condition of your shoulder blades and whether you need to work on your thoracic spine mobility before practicing on the bars. You may want to find an alternative to planks and replace them with dumbbells, barbells, or weight machines.

Do a warm-up. This rule applies to all types of workouts with any gym equipment. Warming up increases the effectiveness of the exercise and protects against injuries. Before training on the bars, be sure to do a series of light exercises on the shoulder muscles, especially the rotator cuff muscles of the shoulder.

Make your bar workouts as healthy as possible. To do this, follow these principles. This way you will save money and time on trips to doctors. Thoughtless training after a while will manifest itself in the form of injury. Carefully study the information in advance, so that you know what harm can be obtained from training on the bars and how to avoid it.

If you want to squeeze the maximum out of push-ups on the bars and achieve high sports results, eliminate excess weight, learn to control the shoulder blades and pay special attention to training the chest and triceps muscles.