Dips exercise: Worth a Closer Look
Exercise Function:
The dips exercise will build and develop overall mass and strength in the entire pectorals. There is a slight emphasis on the lower pectorals. It will also help to fully develop the triceps.
Description:
Parallel dips are a great pectoral and triceps movement that has a similar effect on the chest and triceps as the decline movements/presses. You will typical start your dips workout by training with your own body weight for resistance. Most gyms and fitness centers have a parallel bar station to perform dips. You can progressively increase the resistance by increasing the reps, holding a weight between your legs, wearing a weight vest, or connecting weight to a chain which is attached to a specialty belt designed to be used for this exercise. There are also counterbalance machines which allow you to start with less than your body weight by supporting part of your weight while you perform the dipping motion. Dips are a great way to get a very long range of motion in an effort to initiate growth deep within the muscle fibers. This fun callisthenic type exercise is considered a favorite among many workout enthusiasts.
Performance:
Begin this exercise by holding yourself above the parallel bars at full arms length with only a slight bend in the elbows. You then lower yourself slowly and under control downwards as far as possible while getting a full stretch. As with all training we suggest you push yourself up and return to the starting position quickly but remember to focus on maintaining proper form. Emphasis on the chest can be increased by leaning forward while performing this exercise. The straighter the body position is the more the triceps are worked. The more you lean forward the less emphasis on the triceps and the greater the workload is transferred to the chest muscles. Varying your position within a workout can help you achieve complete muscle fiber involvement and exhaustion. Most will agree that this is an excellent addition to any chest workout.
Things to Avoid:
Because you can get an exaggerated stretch with this exercise it is important not to increase the weight or intensity too quickly as the shoulder joints and connective tissue need time to adjust to the new workloads. Avoid any bouncing at the bottom of the exercise to further protect the shoulder joint. Also, as with most exercises do not forcibly lock out the elbow joint at the top of the movement. Try and stop the upwards motion with a slight bend in the elbow joint. Many people have hurt their shoulders on this exercise by increasing the intensity too quickly. However, do not be turned away as the potential benefits are far worth the patience and effort required to perform this exercise correctly.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
