|
|
| Take a Dip Into Uncharted Territory
|
|
We've all herd the most frequently asked question when it comes to weight training... "How much can you bench?" However, the complexity of the dip is the true test of strength.
|
With the bench press in question it's difficult to argue the degree of muscle targeted accuracy. Yet a dip (as effortless as it's perceived) targets your chest on an equal level. However very few individuals possess the knowledge when the question is raised about the dip's exact chemistry. If you think you're in shape this exercise will leave no doubt as to the sate of your condition.
Although dips are perceived as a simple exercise there are a few differences in the approach. Slight variations in body movement will displace tension from the chest and
|
|
|
direct it into the triceps. Incorporating dips into your workout is a favorable way of shocking your triceps and chest for added strength and size. Just look at the muscular development of Gymnasts - these athletes spend hours training on a Pommel Horse or Parallel bars.
To accomplish this, it is absolutely imperative that the correct technique is used. Before we touch on the topic of proper execution lets begin with some simple education in regards to the chest.
PECTORALS MUSCLES DESCRIPTION AND MAIN MUSCLE ACTION
PECTORALS (Pectorals Major)
Covers the chest and has Clavicular (Upper) & Sternal (Lower) Fibers. Draws the shoulders and arms forward and inward.
SERRATUS ANTERIOR
Covers the side of the chest wall on the outside of the ribs. This muscle is used mainly for pushing and punching actions.
INTERCOSTALS
These muscles lie between the ribs and draw the ribs closer together.
PROPER EXECUTION OF THE EXERCISE
- Choose bars which are approximately shoulder width apart. Depending on your preference and size - you may prefer slightly wider, or narrower bars.
- Position yourself on the bars with your arms locked out with a "knuckles out"grip.
- Bend your legs and keep your elbows in the same plain as your wrists.
- Push your chest out and pull your shoulders back.
- Lower yourself to a comfortable position , and make sure to distribute stress over all of the involved musculature.
- Push back up. Do not lock your elbows.
- Pause just before your elbows lock and make sure not to slump your shoulders.
Do not over stretch or descend too far into the bottom position. This will stress the joints, shoulder external rotators and solar plexus. Be sure as to always descend with an inflated chest. If you currently suffer from shoulder problems or have in the past consult a physician before attempting this exercise. Once you master proper technique and your body weight becomes routine try negatives - very slowly lower yourself into the decent position by counting to 5 then explode back up to the top. Do this for 8-10 reps and 3-4 sets.
If you've never performed dips, don't be astonished if you are unable to execute more than 1-2 repetitions. This is a merciless exercise yet highly effective. If you're a male, incorporating dips into your workout routine will shock your triceps and chest into new growth. Females can expect to tighten their arms while increasing their upper body strength. So the next time someone asks you how much you can bench, smile and inform them of the wonderful advantages of the dip.
|
|
|
|
|
|
|
|
