How to learn how to push on the bars for the development of pectoral muscles and triceps?

Photo by Ketut Subiyanto from Pexels

What is this exercise?

Push-ups are an exercise of a “regional nature”, but in everyday life, it is usually called the base for the triceps. The reason for such a high rank is that two joints are involved in the work: elbow and shoulder joints.

What muscles work

Involving two joint exercises involves the muscles that extend the arm at the elbow and the flexor arms — the triceps, the front deltas, and the pectoralis major muscles.

The more you bend the arm at the elbow, the greater the load on the triceps. But be careful, because the load on ligaments also increases.

Emphasis load can be changed by reducing and spreading the elbows.

Benefit and harm

With the right technique, doing the exercise is safe and will bring you only the benefits and the desired effect.

And what is it?

  1. Increased muscle strength. And where more power and volume increases.
  2. Complex load on the muscular system. After all, not only triceps works, but practically the entire shoulder girdle and chest muscles.

But the bars have their drawbacks.

  1. Not everyone can learn how to do push-ups in a short time. Especially those who started their training path from scratch, without having the experience of physical training behind their backs.
  2. Large load on the elbow joint. Due to the fact that the peak of the tension of the triceps occurs at the moment when the arm in the elbow is maximally bent.


Can everyone do this exercise? Unfortunately, not everyone will be able to experience its advantages. Exercise requires you to have strong shoulder, elbow, and wrist joints. If with one of them there are problems with push-ups it is better to avoid them.

Refrain from push-ups if you have problems with the spine, especially with the thoracic and cervical spine. Consider that the load on these departments increases when performing exercises with an emphasis on pumping infants.

I also do not recommend performing the movement for beginners with zero physical training.

Is it possible to pump up the chest push-ups on the uneven bars?

The main function of the pectoralis major muscle is to bring the shoulder to the body and bend it. We can observe both of these movements in push-ups. Therefore, the question can be answered positively. It is not for nothing that bodybuilding often uses push-ups for pumping the bottom of the chest. It is only necessary to find out what should be the technique to maximize load chest.

Technique and types of exercises

Triceps emphasis

How to perform an exercise to the load on the triceps was the maximum? To do this, when doing push-ups, press your elbows against the body and do not allow them to diverge to the side.

On the elbows, we still talk, but for now, you need to understand how to do push-ups.

  1. Go to the uneven bars. On the uneven bars or near there should be a subject that will help you take your starting position.

2. Starting position – the hands are directed along the body and slightly bent at the elbows. In the back saved natural deflection. Brushes grab bars.

3. Trying to keep the case upright. Drop down, bending your elbows.

4. Stop when the angle in the elbows is 90 degrees and gradually return to the starting position. This is where the triceps should maximize themselves.

5. Make sure that your neck also, like the rest of the spine, maintains its natural position.

Emphasis on pectoral muscles

What if our task is to pump the chest? To do this, keep your elbows apart. If possible, choose wide bars, so you will reduce the load on the triceps. In this case, the technique will be different.

  1. In the initial position, the shoulders should be pierced, that is, deployed outside.
  2. After the start of the downward movement of the elbows apart.
  3. In contrast to the movement accentuated on the triceps, one needs to bend the chest section and bend the whole body forward by about 30 degrees.
  4. Go down until you feel a stretch in the pectoral muscles.

     5. Go into the lifting phase, focusing on bringing the shoulder to the body.

Training example

Bars can be included both in the training program for hands or triceps and in the complex for the pectoral muscles. Consider different types of training and in different conditions.

At home

For classes at home, you can do the following:

  1. Buy parallel bars home. As a rule, these are compact simulators with one crossbar for pull-ups and two parallel crossbars for push-ups.
  2. Train at the nearest sports ground.

Training at home:

  1. Pushups from the floor – 3-4 sets of 12-8 reps.
  2. Push-ups on the bars with an emphasis on the chest – 3-4 sets of 12-6 reps.
  3. Push-ups on triceps with an emphasis on a horizontal surface – 3-4 sets of 12-8 reps.

For men, push-ups can be an easy task. Use the burden, for example, in the form of a backpack, loaded with heavy objects. If it is hard for you to push up from the floor, then do push-ups from your knees.

In case of difficulties with the bars, use this technique:

Place a high stand under your feet, or there may be protrusions for legs on the uneven bars. With the help of these aids, take a starting position. Then start the exercise. And go down pointedly slowly (about 5-6 seconds), resisting the force tending to lower you down. After getting down, use your legs to return to the starting position and repeat the movement. This kind of training is called eccentric.

Occupation on the sports ground:

  1. Push-ups from the ground – 3-4 sets of 12-8 reps.
  2. Push-ups on the bars with an emphasis on the chest – 3-4 sets of 12-6 reps.

    3. Push-ups from a low crossbar or bars on triceps – 3-4 sets of 12-6 reps.

The third exercise is similar to the last of the previous complex.

Hand exercise program:

  1. Lifting the biceps barbell or tightening the opposite grip with an emphasis on biceps – 3-4 sets of 12-8 reps.
  2. Hammers with dumbbells – 3-4 sets of 12-8 reps.
  3. Push-ups on the bars – 3-4 sets of 12-6 reps.
  4. Push-ups on the triceps from a horizontal surface – 3-4 sets of 12-8 reps.

In the gym

The exercise machine will allow diversifying training by free weights:

  1. Bench press – 3-4 sets of 12-6 reps.
  2. Bench press lying on an incline bench – 3-4 sets of 12-6 reps.
  3. Push-ups on the bars with an emphasis on the chest – 3-4 sets of 12-6 reps.
  4. Push-ups on the bars with an emphasis on triceps – 3-4 sets of 12-6 reps.
  5. The extension of the arms with a dumbbell from behind the head – 3-4 sets of 12-8 reps.

In the case when the push-ups are not easy for you, try to perform an exercise in a gravitron (machine with a counterweight). It will ease the load on the triceps and make it feasible.

Training Tips

Approaches and repetitions

Stick to the range of 6-12 reps for the development of volume and muscle strength. It is in this range that the rapidly shrinking muscle fibers that, when developed, give the greatest volume, are best stimulated to grow.

The number of approaches should be sufficient to tire the muscles, but it does not cause them to overwork. Usually, 3-4 working approaches are enough to achieve the desired effect. Rest between them should be no more than 2 minutes.


Photo by Edoardo Cuoghi on Unsplash

Push-ups involve several muscles, the main of which are: chest, front delts, and triceps. This is a fairly strong triple of muscles and sooner or later you will be easy to push-ups with your own weight. Will require additional burdening. What, then, can be used?

  1. Special belt with a chain to which you can attach a pair of plates.
  2. Backpack with weight.
  3. A dumbbell that can be clamped between knees bent at the knees.

Initially, the weight must be chosen so that you can overcome at least 10 clean reps in each of the working approaches. And as soon as you get to 12 reps – add a couple of kilograms.

Nutrition and sports supplements

No matter how hard you work out in the gym, the result can not wait. How can this be? Even as it can, because the growth of our muscles is more dependent on nutrition. It should be:

  1. Rationale, that is, fit your goals and needs.
  2. Balanced – contain all necessary nutrients in sufficient quantities.

It is recommended to adhere to such figures for a set of muscle mass:

Protein – 1.5 grams per kilogram of body weight (g. / Kg), carbohydrates – 4-5 g. / Kg., Fats – 1 g. / Kg. The numbers are averaged and can vary both in a smaller and in a big way, depending on your physical activity.

Sports supplements should be considered only as an aid. For example, a protein shake will provide the necessary portion of protein when you do not have the opportunity to eat a full-fledged protein product.

Is it possible to every day push-ups on the uneven bars?

There is such a thing as super-compensation. This is when our muscles after a heavy load are restored with a margin so that the next time you are ready for such a load. This process takes from several days to a week.

Now think, if you have trained your triceps and chest well with push-ups, will they be ready for the next workout after 24 hours? No, they need time to recover!

Do you like parallel bars? Squeeze out, but either does not bring the muscles to fatigue at each workout or train them a maximum of 2 times a week.

How to increase the number of push-ups on the bars?

For this, it is necessary to develop muscle strength and strength endurance. For strength, work in the range of 6-8 reps. And on power endurance in the range of 12-20 reps. Training on the development of different qualities is better to share. Doing strength work in one week and bulk work in another

What to do if it hurts push-ups on the uneven bars?

Most often the pain occurs in the elbows. This is due to the increased load on the elbow in the exercise. One solution to the problem is to use the elbow pads, the second option is to reduce the load on the triceps. The second option can be realized by performing push-ups in a gravitron. If you feel severe pain, then you should stop doing the exercise, or rather the whole workout, and consult a doctor!

Frequent mistakes

One of the common mistakes is that the range of movement is too small. Similar occurs when a person is hard to push for. To get out of the situation, perform either eccentric push-ups (which I mentioned earlier), or use a counterweight.

Another common mistake is a too large amplitude, such that a person practically touches the crossbar with his shoulders. In this case, there is a high risk of stretching and injury.

Another scourge of many visitors simulators – the extra movement of the body. During push-ups, our body should not rotate relative to the shoulder joint. It moves strictly in a vertical plane. But many wring in the style of a swing, describing an arc with their bodies.


So, we found out that push-ups on the uneven bars are an effective exercise for pumping not only the triceps but also the pectoral muscles. Including this movement in your training program will improve the effect of training. Stick to the right technique, avoid common mistakes, and listen to your body. If he is protesting with pains in his elbows, then take action by removing the exercise from a training split or reducing the load.




Leave a Reply

%d bloggers like this: