Push-ups on the bars (Swedish push-ups, dips) is one of the most effective exercises for developing the triceps muscle of the arm (triceps) and the muscles of the chest. Read how to properly perform push-ups on the bars, what are the variants of this exercise, learn also about the training plan with dips and read the effects of this exercise.
Push-ups on the bars(orSwedish push-ups ,dips ), these are exercises for development the mass of the anterior deltoid muscles, the triceps muscle of the shoulder (triceps, which makes up 2/3 of the arm circumference) and the entire group of the muscles of the chest: the pectoralis major and minor, the subclavian muscle and the dentate anterior muscle. To a lesser extent,Swedish push-upsalso involve: latissimus dorsi, trapezius, curves, wrist flexors.
Push-ups on poles (dips) are an important element of training for people involved in calisthenics, but they are also used by wrestlers, swimmers, volleyball players, tennis players, pole-jumpers and finally those who put their weight training on. The push-ups on the rails belong to the so-called the big seven exercises for mass - next to pull-ups, rowing, military press, bench press, squats and deadlift. In the basic version, push-ups on the bars are performed without load, using only your body weight.
Contents:
- Push-ups on handrails - technique
- Push-ups on rails - training plan
- Push-ups on the bars - effects
Push-ups on handrails - technique
- Push-ups on the rails - especially involving the triceps
1.Grasp the poles with a neutral grip, i.e. with four fingers pointing outwards. Contract the leg so that it does not touch the ground. Keep your hands as close to your torso as possible. Straighten your arms at the elbows and breathe out.
2.After straightening your arms, take a deep breath and start lowering your torso until you feel tension in the shoulder joints - contrary to the often repeated opinion, you should not lower your torso too low, because it may this could injure the shoulder joints. Remember to keep your elbows closebody.
3.After returning to the starting position, try to repeat the exercise - remember that the beginnings are difficult and it is better not to do a few repetitions than to risk an injury. It is also possible that you fail to complete even one repetition correctly the first time.
This will be useful to youRemember to warm up the muscles of the shoulder girdle before performing the exercise. The rails on which you exercise must be dry and stable - then you will be able to perform the exercise safely. Also, try not to move your hands to the sides, because this way you will activate other muscles to work, and you will reduce the pressure on those you want to strengthen.
- Push-ups on the bars especially engaging the chest muscles and the front deltoids
The classic version of the push-ups on the bars presented above especially engages the triceps muscle, although the shoulder and chest muscles also work intensively. However, if you want to put particular emphasis on the last two muscles, do this exercise almost the same, but while lifting, tilting your torso slightly forward. The elbows should also be tilted away from the body, but we do not have to fully straighten the arms at the end of the movement.
Check out: 22 types of push-ups for different muscle groups
- Pumps on rims with additional weight
People who are already able to perform a dozen or so repetitions of the exercise should add weight, not increase the number of repetitions, because such a tactic, more than muscle growth, would lead to an increase in endurance. It is best to attach a weight to the belt - initially 10 kg - and increase the load over time. An option for very advanced people is to place a dumbbell between your legs, but then maintaining the correct body position during exercise becomes much more difficult.
Push-ups on rails - training plan
We present an exemplary training plan with push-ups on the bars. It is recommended for people for whom muscle mass training is not new, because the same exercise, i.e. push-ups on the bars, is intended for advanced people.
| Exercise | Number of series | Number of repetitions |
| Pressing the bar while lying on the bench oblique head up (warming up) | 3 | 4-6 |
| Squeezing dumbbells lying on the bench oblique head up | 3 | 4-6 |
| Pressing the barbell lying on a horizontal bench | 3 | 4-6 |
| Push-ups on handrails (chest version) | 3 | as many repetitions as you can - you can start with even one and increase the number of repetitions over time |
Take a 3-minute break after each series - thanks to rest, you can start the next exercise again in full strength. Perform a set of exercises for at least 8 weeks (then you will notice satisfactory results), at intervals of about 5-7 days.
Push-ups on the bars - effects
Push-ups on the bars have a positive effect on the growth of muscle mass - they develop triceps and chest muscles. Push-ups performed at the beginning of training, especially with additional weight, will bring even better results in the form of greater muscle growth. In turn, push-ups performed without additional weight - at the end of training - will increase blood flow to the muscles.
Worth knowingRemember!
- Push-ups on the handrails can be performed not only in the gym, but also, for example, in a park or in the forest - wherever you find "handrails" at the same height and at a distance that allows you to perform the exercise.
- Try to push-ups on the bars as much as possible.
- When you maintain an upright position during the exercise, the more powerful the triceps muscle of your arm, the more you bend your torso forward, the more you engage your chest muscles.