Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

The Great Forgotten Exercise -- Parallel Bar Dips


When it comes to building lower pectorals, triceps and frontal deltoids, dips are without doubt one the best exercises I've ever used. They are seldom used nowadays and the reasons are plain to see: you have to be able to handle your own bodyweight for reps - unless you have access to one of those fancy-dan machines that allow you to dip (or chin) with less than body weight.

A correctly done dip has two distinct rep-stroke lengths, two levels: drop down until upper arms are parallel to the floor or go all the way down as far as you can. Either depth works the triceps exquisitely, assuming you lockout hard at the top of every rep and hold that flexion for a beat before lower yet again. The parallel tricep dip is a tricep isolation movement with some slight pectoral and front deltoid stimulation.

The full dip is an entirely different animal. In a full dip you lower down as far as humanly possible - often you will have to actually relax the muscles of the shoulder girdle in order to achieve the maximum low position. When you start to arise in the full dip the chin is kept on the chest and the athlete 'leans into' the dip to trigger the pectoral muscles. At mid-point throw the chin skyward and finish the exercise using the triceps. Again, for maximum tricep stimulation lock the arm out completely and hold the maximum flexion for a full one second count before lowering.

Now a lot of really strong guys can do dips while wearing a belt that allows them to dangle extra poundage - but in 8 out of 10 cases most use shallow rep strokes and don't lock out at the top. I always advise an athlete to extend the rep range-of-motion instead of adding extra poundage. 2-3 sets to failure are recommended. The perfect session placement for dip inclusion is after chest work and before triceps. As I've stated before there are a myriad of reasons that chest exercise should be followed by tricep exercise and the finest segue from pecs to tris is the dip, preferably the ultra-deep style. The ultra-dip requires pec stimulation to get the body started upward from the low position and requires triceps to finish off the rep stroke.

Here is a tip from the Purposefully Primitive Handbook or old Indian Tricks: start off with a set or two of ultra-dips and as they become impossible due to fatigue, switch to parallel dips so as to keep the party train rolling. Once you are burnt out on dips, start with heavy tricep work such as nose-breakers, standing overhead tricep extensions using a single dumbbell and finish off with cable pushdowns of different varieties. Happy dipping!

Marty Gallagher is a former fitness columnist for washingtonpost.com. He is also a former national and world champion powerlifter. Marty's articles have been featured in Muscle Media, Muscle & Fitness, and Powerlifting USA magazines. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, increasing muscle tone, and complete physical transformation.


MORE RESOURCES:

Should you avoid exercise when you've got a cold?
ABC Online
Whether you're training for a fun run, trying to lose weight, or just on a roll with a regular exercise program, feeling you're coming down with a cold or flu-like bug can trigger a real dilemma. Should you push on with your normal exercise load in the ...



Headlines & Global News

People Need To Exercise To Reap Maximum Benefits Of Wine Against CVD ...
Headlines & Global News
The participants were asked to keep a record of their consumption of wine, medication use, alcohol consumption and the amount and type of exercise they indulged in. At the end of the study, researchers found that there was no difference between HDL ...
Want a healthy heart? Drink wine and exerciseTheHealthSite
Wine + Exercise Helps HeartWTAJ
Wine Offers Protection Against Heart Diseases In People Who ExerciseScience World Report
Newsmax Health -News-Medical.net -KSBY San Luis Obispo News
all 45 news articles »


Guardian Liberty Voice

Does Massage Therapy Remove Lactic Acid From Muscles After Exercise?
Guardian Liberty Voice
There is a common belief that massage therapy can help relieve sore muscles and aid exercise recovery by removing lactic acid from the muscles after exercise. However, this belief is not supported among scientific research since the 1990s, nor is it ...

and more »


Care2.com

10 Creative Ways to Exercise Outdoors
Care2.com
When the weather's great outdoors, I hate to go to the gym and lose out on all that fresh air and sunshine. To still get my endorphins pumping and keep some semblance of body tone, here are ten creative ways I exercise outdoors: 1) Climb stairs. Almost ...



4 reasons why Rick Perry's exercise of power got him in trouble
CNN (blog)
(CNN) - She was the one caught driving drunk, but in an odd twist of political fate, he's now the one who has just been indicted on felony charges. On the face of it, you might think that Rosemary Lehmberg, district attorney for Travis County in Texas ...

and more »


Why The Pushup Is The World's Greatest Exercise
Huffington Post
But, like any challenging exercise, that means form is paramount. You're better off doing 10 modified pushups with perfect form than five full pushups with hunched shoulders or a drooping neck or hips. You'll work the same core, chest and arm muscles ...

and more »


Philly.com (blog)

10 Do-Anywhere Exercises to Burn 200 Calories in Under 3 Minutes
Philly.com (blog)
Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all. Even though this was a small study, the encouraging results are ...



Medical Xpress

Drug that improves blood flow may help find cause of exercise intolerance in ...
Medical Xpress
"We want to understand why these patients have blood vessel dysfunction and exercise intolerance even though there are all these new therapies improving their lung function," said Dr. Ryan A. Harris, clinical exercise physiologist at the Georgia ...

and more »


Minneapolis Star Tribune

Jungle's 'Irma Vep' an exercise in extreme satire
Minneapolis Star Tribune
Jungle's 'Irma Vep' an exercise in extreme satire. Article by: LISA BROCK , Special to the Star Tribune; Updated: September 2, 2014 - 9:57 AM. Review: Blink and you'll miss another joke in the Jungle's pitch-perfect “Mystery of Irma Vep.” hide. Stephen ...

and more »


Keep exercising during your pregnancy
Shreveport Times
Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.