Dips - Chest Exercises
Dips are
one of the most traditional and best chest exercise
invented. It is an exercise used in building the
triceps and chest and works as an upper chest
exercise in promoting flexibility.
Although
it can also work on your triceps, deltoids
and shoulders, dips are considered as a
more complex lower chest exercise.
Although
originated as a man chest exercise due
to the muscle exertion involved in this
exercise, it is also recommended as a chest
exercise for woman.
Usually, dips are performed
on any apparatus similar to two parallel
bars, which are shoulder-width and at least
three feet high.
Dip bars are normal part
of the chest exercise equipments found
in gyms. These parallel bars or dip stations
can be v-shaped or parallel.
The
standard dip equipment should be just outside
the shoulder width. However, it can easily
be done as a chest exercise at home by finding
an alternative apparatus similar to those found
in gyms. Since dips function by stretching the
chest, shoulders and triceps to the maximum, it
is an effective chest building exercise.
The development of your muscles will depend entirely
on the body position you choose to execute while
performing dips.
If you lean forward, it will emphasize
on your chest, triceps and shoulders.
For a chest
muscle exercise, the position of your hands should
be slightly wider than the width of your shoulders.
It is known that the best chest exercise makes you
lift your entire body weight.
This is what dip exercises
particularly does. For this reason, the chests are
defined throughout the exercise.
Dips are done by
gripping the bars making your palms facing each
other. As you lean your torso forward, bend your
knees and straighten your arms.
While slowly bending your arms, lower your body
as you let your elbows flare out into a 90-degree
angle.
Your body should be lowered until your shoulder
joints are below the joints of your elbows.
Hold
this position for at least two seconds and slowly
push yourself straight up with both control and
power.
Do at least five repetitions of this chest
muscle exercise.In chest building exercises such as dips, your own
body weight is used as resistance.
If your body
has adjusted, you can perform ten or more full-ranged
dips to work as an inner chest exercise. You may
increase the resistance by adding weight by turning
the dips into a dumbbell chest exercise.
Dip belt,
rope, chain or weight plate may be used as additional
weight.
However, it is important to note that when adding
accessories, always increase in the smallest weight
increments possible. Refrain from pushing yourself
from adding excessive weight that the body cannot
handle.
