CHEST DIPS Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Mechanics Type: Compound Why include dips in your training? * You build up stabilizing muscles with dips which machines will not. * Dips and weighted dips force you to use your entire upper body and core without touching your feet unlike push ups where you stabilize your body with your feet. * You are guaranteed to pack on size and strength in your chest and triceps with dips * Dips train functional strength. It translates to every other exercise that targets chest, triceps and shoulders. It translates into any sort of athletic or sports activity where you master your own body weight. Guide: 1.For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. 2.While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. 3.Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. 4.Repeat the movement for the prescribed amount of repetitions. Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Packing on serious size through dips ? The only way to pack on serious size and strength is by adding weight. Once you’re able to do a good 10-15 reps of body weight dips, it’s time to graduate and start doing weighted dips. It can start with just 5lbs extra and keep going and going
Posted on: Wed, 20 Aug 2014 01:33:00 +0000
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