|
|
      |
| The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video |
|
|
|
| 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:
Google News |
|
|
|
RELATED ARTICLES
Is Exercise Making You Feel Worse? I'm sure you've heard the following statement over and overagain: exercise can help you to beat stress, or alleviateanxiety or boost a depressed mind. This is only true inpart. Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 2) Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Invest in Your Health What if a trusted friend were to tell you about an investment where you could not possibly go wrong.. Super Secret Exercise Tips for People with Arthritis People with arthritis should exercise ? but they need to keep some valuable information in mind. Here are some important tips to follow:1. The Different Types of Treadmills When we usually think of treadmills, we tend to think thatthere is only one type on the market. However, this isvery far from the truth as there are a couple of differenttypes of treadmills. When Exercising Right Looks Wrong III (Back) Hopefully, if you read my last article I got you thinking. Thinking about different ways to train, not necessarily using machines, but using your entire body with each exercise. Thirty Minutes of Exercise a Day Keeps the Doctor Away "Exercise is good for you!" If you had a dollar for every time you heard this statement uttered, you'd be rich by now, right? Well, proponents of everyday physical activity aren't just blowing smoke when they repeat this mantra. Medical research has uncovered resounding evidence to back up this "good for you" claim. The Two Greatest Myths About Abdominal Exercises If you have ever read a fitness magazine.. Benefits of a Good Training Journal Most of us have trained at one part in our lives. Chances are if you've ever taken your training seriously you've used a training journal or a training log. Exercise and Diet - For Your Waistline Caring for your body is the most important thing you can do in your life. You only get one body, and it needs attention. The Truth About Exercise and Why Its Not Always Good for You! Exercise is often regarded as a panacea for many things.. STRETCHING; Why Should I? This short article looks at some of the tips, tricks and helpful hints you can use to help prevent sports injury and do-away with stiff, aching muscles & joints. It's been put together to answer some of the more common questions we get regarding stretching and sports injury, and details a number of useful sports injury prevention techniques. Want a Flat Stomach? - Heres the Best Exercise The best exercise for the stomach is probably not the one you're thinking of. It's not the traditional sit-up or ab crunch. Overcoming Resistance to Exercise Are You Destined to Sit on the Couch?If someone mentions exercise do you think, "I hate to exercise. There's no way I'm doing that. Sets And Reps - The High And Low Weight Workout Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. Top 10 Exercise Mistakes and How To Fix Them This is a list of ten common mistakes made during exercise. Quite often the exerciser and even the personal trainer or coach is unaware of these mistakes, decreasing the effectiveness of the exercise and even risking injury. What is Pilates? Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body by using a popular exercise regimen that uses special stretches and machines. Named after Joseph Pilates, Pilates exercise system has proven itself invaluable not only to the fitness user, but to the professional trainers as well. Recognize Your Motivation to Exercise The positive effects of exercise have been documented and reported through every media outlet available. You can probably walk up to anyone on the street and ask them the positive benefits of exercise and they can most likely list them. Exercise and Kids: The Difference between Training Children and Adults! The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly. Do You Want To Be A Bodybuilding Champion - The Power Behind The PEN! IT ALL STARTED ON A TYPICAL NOVEMBER MORNING back in nineteen eighty seven. Life was changing for me quickly; I just didn't realize it at the time.
|
Section Site Map - Submit News - Feedback - Comments - Advertise with Us Copyright © 2006 Luminati Inc. All rights reserved. 
|
