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.
How to Get Better Exercise Results By Improving Hydration
Water and Exercise
Easy and Effective Home Workouts
Many people think that creating a home workout gym is either too intimidating or too costly. So, often they instead invest their money in a health club membership not realizing that for the same amount of money (or even less) they can create a very effective gym right in their own home.
Have a Detailed Exercise Plan Before Training
You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping your dream home will be built perfectly. Just like building a house, when you build your body up, you need a plan to adhere to and follow.
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. We talked about the changes exercise science has brought about and the risks of continuing to train the way we currently do. Our bodies, as I alluded to, were not designed to be cramped into a one size fits all machine and forced to move in a specific pattern. That pattern unfortunately is single jointed, and those of us in the know understand that even putting food in your mouth requires 3 major and around 24 smaller joints. We need to train the same way that our body was designed to operate.
Stretching and the Warm up ? Are You Confused?
Lately, I've been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.
Mixing Things Up
To say that the human body is an amazing machine is an understatement, especially when it comes to diet and exercise. Our bodies are constantly trying to achieve a state of homeostasis. The human body over time will make adjustments to try and adapt to its current environment.
Toning Your Abs - Common Exercising Myths
1. The 'Chew Then Crunch' Myth
Top 3 Back Pain Risk Factors
Lower back pain is an increasingly common problem in fact four out of five Americans will experience lower back pain at least once in their lifetime.
Rotator Cuff: Exercises and Strategies to Prevent Injury
Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm? Maybe you are unable to sleep on one side because your shoulder wakes you up at night. Perhaps, you have discomfort reaching behind your back to tuck in your shirt or grab your wallet. If so, you may be suffering from a rotator cuff injury.
The Importance of Stretching Exercises
Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become weaker and quite stiff. The risk of injury is greatly increased when you start to use those muscles suddenly. If you are doing regular stretching exercises to lengthen and strengthen your muscles, injury can be easily avoided.
When to Exercise
Do you hit the gym in the morning, before your crazy working day, or you check it out late at night. It is hard to figure out what is best for you and what best fit in your busy life style, but with few tips you can make your lifting life much easier.
Exercise Tips: Move Your Body - Boost Your Productivity
Do you find yourself setting a New Year's Resolution (every year) to get fit/go to the gym/lose weight/drink more water? If you could answer yes to any of those. I totally understand. I did that too for many years. But I also discovered two weeks into January I had blown my resolution and then would feel guilty for "not achieving my goals". What I discovered was it was more about making movement part of my everyday routine (notice I used the word movement not exercise)! Making little changes in your life can help you make exercise part of your life, rather than something you "have to do"!
Get Moving...The Benefits Will Last a Lifetime!
The benefits of physical activity are numerous and very well documented. Aside from substantially reducing the risk of dying of a heart attack, regular physical activity decreases the risk for stroke, diabetes, high blood pressure and certain forms of cancer. Regular physical activity helps to build and maintain healthy bones, muscles, and joints and reduces the risk of arthritis and osteoporosis. Regular physical activity helps reduce the symptoms of arthritis and degenerative joint disease and reduces the falls among older adults. Regular exercise has even been shown to reduce symptoms of anxiety and depression. As overwhelming as these benefits are, the sad fact is that less than half American adults do not get enough physical activity to provide health benefits. Less than 25% of adults are not active at all in their leisure time. The good news is, it's never too late to reap the benefits of an active lifestyle.
No Pain, No Gain Isnt True For Arthritis, But Exercise Is Still Important
Recent studies have shown that exercise may acually help people with arthritis in a number of ways. It can reduce joint pain and stiffness. It can increase flexibility, muscle strength, and endurance. And it can also help with weight reduction and contribute to an improved sense of well-being.
In our modern day society we have moved away from walking anywhere and think nothing of jumping into the car for a quick trip to the corner shop. We live life at such a fast pace that we feel we dont have time to walk anywhere and as a result we are probably the most unfit that we have ever been.
Top 10 Reasons To Exercise In The Morning
If I had to pick a single factor that I thought
Get Fit From Home!
-------------------- Things Around The House --------------------
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. It's not even ab related.
The Importance of The Fibonacci Numbers in Fitness Training
"Things do not change; we change." ?Henry David Thoreau
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
|home | site map|