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Horizontal bar exercises are very effective for building the muscles of the upper body. During training, we pump the latissimus dorsi, the brachial biceps, the pectoralis major, the round muscle, the forearm muscle, the rhomboid and the rear deltoid.
Both pulling exercises (various types of pull-ups with any grip) and bench exercises (push-ups on the horizontal bar) can be performed on the crossbar, but the main ones remain the first, shaking the back and arms.
In addition, training on the horizontal bar strengthens the tendons and bones, increases the strength and elasticity of the ligaments, and makes the joints of the upper body mobile.
Back and biceps workout for beginners
Video
We balance the back and the biceps. Training for those who are taking their first steps in fitness
Back exercises on the horizontal bar.
The main exercise for the back on the horizontal bar is pull-ups. They are extremely effective in pumping up the back muscles. There are many types of pull-ups that can shift the emphasis of the load onto the muscle you need. Close-grip pull-ups engage the biceps more, while wide-grip pull-ups put more pressure on the back muscles.
Pull-ups have their own technical characteristics. Of course, you can do it as you learned, but we suggest you pay attention to the recommendations that will help you get the most out of training on the horizontal bar on your back.
Photo: www.istockphoto.com
australian pull ups
This option is ideal for beginner athletes who find it difficult to perform classic pull-ups on the horizontal bar.
execution technique
We grab the low horizontal bar with our hands shoulder-width apart. The body is under the crossbar, legs on the floor, before rising we slightly strain the shoulder blades and lower them down. We push the chest forward and on the exhale, with a powerful movement, we pull the upper part of the chest towards the crossbar. We stop for a second, as we inhale we slowly lower back to the starting position, making sure that the press is tense and the body maintains a straight line.
We do three series of 10 times. The rest between series is two minutes.
Classic pull-ups
It is from this option that it is recommended to master pull-ups, and then try different types of grips.
execution technique
We grab the horizontal bar with our hands shoulder-width apart, before rising we slightly strain the shoulder blades and lower them down. We push the chest forward and as we exhale, with one smooth movement, we pull the upper part of the chest towards the crossbar. We stop for a second. We try to squeeze the horizontal bar hard to better activate the muscles of the hands. We make a movement by abducting the elbows, we join the shoulder blades. As we inhale, gradually lower back to the starting position.
We do two or three series of five to seven times. The rest between series is two minutes.
Reverse Grip Narrow Arm Pull Ups
execution technique
We grab the horizontal bar with a reverse grip narrower than shoulder width, before rising we slightly squeeze the shoulder blades and lower them down. We push the chest forward. As you exhale, with one smooth movement, pull your chin towards the crossbar. We stop for a second, we try to do the exercise by bending our arms at the elbows, tensing the biceps. At the top point, the elbows are parallel to each other and look down, while inhaling, slowly lower back to the starting position.
Do two to three sets of five to seven times. The rest between series is two minutes.
Wide grip pull-ups
execution technique
We grab the horizontal bar with our hands wider than the shoulders, before rising we slightly strain the shoulder blades and lower them down. We push the chest forward and, as we exhale, gently pull the upper part of the chest towards the crossbar. We perform a movement due to the abduction of the elbows down. We stop for a second and, as we inhale, gradually lower back to the starting position.
We do two or three series of five times. The rest between series is two minutes.
Shoulder exercises on the horizontal bar.
The shoulder muscles consist of three heads: the anterior, middle, and posterior deltas. Each head of the deltoid muscle performs its own function. Anterior deltoid muscle: flexion of the shoulder in front of you, internal rotation. Middle deltoid muscle: abduction of the shoulder to the side. Rear deltoid muscle: horizontal extension of the shoulder back, extension of the shoulder, external rotation.
Perhaps there are not so many options for exercises for pumping shoulders on the horizontal bar. Basic and unique: pull-ups and push-ups on the horizontal bar.
When lifting, the main load falls on the muscles of the back and biceps, and only then – on the rear delta. The horizontal bar will strengthen the ligaments and tendons and add decent strength. Even if you lift with different grips, the load on the rear deltoid will be too small for it to increase in size.
When doing push-ups, the main load falls on the muscles of the chest, triceps and front delta. When doing push-ups on the uneven bars, the front delta is well included in the work, but the load is still too spread out.
push-ups on the bar
Technique:
We lean on the horizontal bar from above with our hands shoulder-width apart and, as we inhale, slowly lower ourselves down, bending our elbows at an angle of 90 degrees. The body is even, elongated in one line, on the exhale we forcefully push up until the arms are fully extended, tensing the muscles of the chest and arms.
We do two or three series of five times. The rest between series is two minutes.
Why is it impossible to inflate the relief shoulders on the horizontal bar?
If your goal is to intentionally increase the volume of the deltas, then the horizontal bar and bars are not the most effective way, since the load is distributed over a large volume of muscles. It is best to exercise the shoulders with a barbell, dumbbells or on a simulator.
An effective shoulder exercise is described below:
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The perfect exercise for strong shoulders. What is a military bench press and how to perform it correctly?
The best exercises for pumping up the deltoid muscles
Front delta: barbell bench press, dumbbell bench press, push-ups, dumbbell raises in front of you.average delta: dumbbell abduction to the sides, push the bar up to the chin, bench press with dumbbells sitting or standing.rear deltas: raises with dumbbells on an incline, raises on a crossover on an incline, horizontal broach on a crossover, raises on the “butterfly” simulator.
The back muscles are perfectly worked out on the horizontal bar, but this projectile is not the best option for working out the shoulders. If you have little training experience or are a beginner, then at first you can build a minimal amount of shoulder muscles, strengthen ligaments and tendons. But over time, you will have to diversify the load and include exercises in other shells in the curriculum.
Photo: www.istockphoto.com
contraindications
Unhealed to the end of the shoulder injury. When training on the horizontal bar, the shoulder joint receives a strong load. When your arm is fully raised, it reaches its extreme range of motion, and any extreme range of motion is not good for joint health. If we add to this an old injury that has not been treated, we are guaranteed to suffer an aggravation, pain in the upper part of the body and a decrease in sports performance.
Acute pain in the back, neck and lower back. If so, then training on the horizontal bar will be detrimental. Sometimes, when hanging on the crossbar, the deviation in the lower back increases, due to which it is overloaded, which leads to discomfort and stiffness.
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