Push-ups on the uneven bars is an effective exercise using your own weight. Performing push-ups on the uneven bars, the chest muscles, the auxiliary muscles of the shoulder girdle, as well as the triceps get a good load. At the same time, you can change the load on them by changing the position of the hands and slight variations in the technique of performing exercises.

The dips program is primarily aimed at developing the triceps. This triceps muscle is involved in extension at the elbow joint. If you want to load the triceps, while lowering, place your arms close to the body (the elbows should not diverge to the sides, but be clearly turned back), the legs should be straight, and the forward tilt should be minimal. The load on the triceps is reduced, and the emphasis on the pectoral muscles increases with a wider distance between the bars (more than the width of your shoulders). However, remember that this distance should not be too large, otherwise you may injure some of the muscles of the articular bag of the shoulder girdle. To focus specifically on the muscles of the chest, when lowering, spread your elbows to the sides, bend your knees and lean forward.

While widening your grip on dips effectively engages the pecs, a grip that is too wide shifts the load off the pecs and onto the lats, teres majors, and lower pectoralis minor, which sits under the pectoralis major. The optimal grip option is slightly wider than the shoulders, it is better to spread the elbows to the sides at an angle of no more than 45 degrees to the body.

When performing push-ups on the uneven bars, the technique for performing these exercises directly affects the result. Reach the maximum amplitude of the exercises before performing push-ups on the bars with weights. Make sure your ligaments are adjusted to the stress and your pectoral muscles are well stretched during the exercise before using additional weights. According to experts, doing push-ups with weights helps to increase the effectiveness of all types of bench press exercises. Technique:
Keep your body straight and keep your back straight.
Bend your legs.
Do not help yourself by rocking the body.
The wrists remain straight.
Lower yourself down until your upper arms are parallel to the bars.
push up, straighten your arms almost completely.