Log In. Jim Stoppani, PHD. Articles Jim Tip: Dipping Differences Jim Tip: Dipping Differences Learn how to do dips for both the chest and triceps two distinct variations to build maximum upper-body size and strength. Remove From Favorites.
Dips For Chest When it comes to doing dips for chest, use a set of bars that place your hands outside of shoulder-width. Some parallel bars are wide on one end and narrow on the other; use the wide end for chest. Some assisted dip stations I've seen have narrow and wide settings where the ends of the bars can be flipped one way or the other and typically on assisted dip machines you can fold up the pad for body-weight dips.
However, many dip stations have only one fixed setting, so just try and find one that's relatively wide. Once you're up on the bars, bend your knees and push your legs back as far as possible. This turns your torso more horizontal and places greater emphasis on the chest. When you lower your body, allow your elbows to flare out to the sides. Stop when your upper arms are about parallel with the floor. Going any lower than that will only stress the shoulder joints and won't add much to your chest growth.
Be sure to focus on contracting your pecs as you press up, and flex them hard at the top without locking out your elbows. Using these critical tips will help you use more of your chest when you dip and less of your shoulders and triceps.
Dips For Triceps When it comes to doing dips for triceps, the body mechanics are pretty much the opposite of what you want to do for chest. Seemingly small changes in technique can alter the effectiveness and purpose of an exercise. Although the basic execution is the same for the chest and triceps dip, the body position is slightly different, which changes the target muscles. For both exercises, you suspend your body between dip bars with your arms fully extended.
Elbows are bent, pointing directly behind you, to lower your body toward the floor. The movement stops when your elbows are at a degree angle. The exercise concludes as you press back up. What differentiates the triceps dip from the chest dip is the angle of the body. Subscribe to the CapeGazette. Daily Headlines Breaking News. Most Popular 11, Calendar of Events.
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Thursday Night Trivia! Assemble your Team! Trivia Night is Back! Elks Bingo. Transcendental Meditation Intro Lecture. Fitness Room open. Weight Down Club. Billiards League. Chair Tai Chi. Millsboro Lions Fritter Shack. When planning an upper body workout routine there is one exercise that finds a place in everyone's list and that is a dip. Whether it is a tricep dip or chest dip, it is hard to miss out on this exercise. Dips is a compound bodyweight exercise that works on a large group of muscles at the same time.
But the most common debate among fitness enthusiasts is what is better - chest dips or tricep dips? To get the answer to this question, first, it is important to know a little more about dips. Dips are generally performed using a bar. It is a pair of a semicircular elevated bar and one has to stand in between the two bars and lift up and lower themselves down.
There are many different types of dips you can try your hands on. It all comes down to who has more strength and who is willing to push their limits. Dips can be used for both targeting your chest as well as tricep muscles.
You just have to make little changes in your angles and arm position for that. Triceps dips help you target the triceps brachii muscle, which runs at the back of your arms. Besides, your delts, pecs, lats, rhomboids and levator scapulae assist to carry out the move perfectly.
To do this exercise, you have to suspend your body between the two bars with your arms locked out and feet crossed behind your body. Lean slightly forward, keeping your elbows locked and at the same time allow your legs to move away from the body. Bend your arms so that your elbows and your forearms are at a degree angle.
Now flex the triceps, extend your arms back until they are locked out straight and you feel the muscles of your arms stretching. Repeat the exercise. In chest dips, the focus is on the pectoralis major muscle , which is the largest muscle of the chest. Other than this, your delts, triceps, the clavicular attachment of the pec major, pec minor, lats, rhomboids, levator scapulae and teres plays a major role in performing the exercise.
Start in the same position. Your hands should be on the bars supporting your weight. Turn your elbows away from your body so that they point outwards. Your feet should be folded behind your back, your knees should be in line with the body.
Take your body lower and keep your elbows out, stretching the chest until your upper arms and forearms make 90 degrees. Now flex the chest and lift the body back to the starting position. When you reach the starting position do so try not to lock the elbows and keep your arms out. Both triceps dips and chest dips help you target different muscles.
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