|
Author: Marty Gallagher Article source: http://dailyfinds.com/. Used with author's permission.
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.
I Hate Asking for Referrals! – 6 Proven Methods for Getting a Flood of Referrals Without Asking
The secret to getting referrals without asking for them is to develop referral systems that do the asking for you. Here are six innovative systems for getting r...
10 Most Important Things to be Careful About While Outsourcing
It is often asked what one needs to be careful about when choosing an outsourcing company or individual...
Increase Your Intelligence With Music
Can music really help you think better? Yes, according to the research that has been done so far.
Breaking the Cycle
What if there is another cycle that is not so "in your face" apparent, but rather a silent cycle that is not recognized anymore as it is a universal disease tha...
Prisons of Nano Tube Construction
With our US Prison system's costs going through the roof and burdening the taxpayer, we know we must cut these huge budgets. One of the biggest problems in the ...
Grow your Business with Emarketplace - Part III
After years of hard work, finally your business started to pick
up. You are selling more products then ever! You have lined up a
good number of suppliers and ...
Creative Decorating Ideas Using Old Windows
"How to create a room with a view" do it yourself decorating project, plus multiple additional ideas for ways to use old windows as other home decorating projec...
Historical Briefing: Stocks, Finance and Money
The History of Wall Street, Finance and Money is fascinating.
Most investors are unaware of how money and finance have evolved in our civilization.
Why Supplement?
Shocking! According to the Canadian Cancer Society, there will be 145,500 new cases of cancer with an estimated 68,300 deaths occurring in 2004. That means on t...
Creating A Golf Fitness Program
For the average golfer embarking on a total golf fitness program may sound a little overwhelming. Fitting the program into your schedule on a regular basis may...
Take Your Vitamins - But Take Them Sensibly
When it comes to vitamins, the more you take the better off you are, right? Actually, that's not true and you can be wasting your time (and money) or even doing...
The Many Benefits of Yoga
Stretching the muscles and performing a complete yoga workout acts as a massage, which ensures optimal blood supply to every organ. Perhaps that is the basis of...
Amazing Secrets Of A Little Known Traffic Generation MASTER
So, you've set up your first website in the hope that you can attract more visitors to your business. You've worked a few months planning, designing, developing...
Try On Your New Home Before Buying
It's commonplace to try on suits, dresses, trousers or shoes before buying them. People instinctively know they need to try on clothes to be sure they fit, feel...
Logo Files: Versions Of Your Logo That You Should Own
Your logo is the most important graphic element in which you will invest for your business. You should own the logo in many file formats. Having a library of lo...
Where Do You Go For Your Intellectual Feast?
(excerpted from Leading an Inspired Life)
The History Of Blackjack
The history of Blackjack and how to play the game.
Casino Food 101
Over the years, the various gambling games and the gambling joints or the casinos have undergone a change, making the experience riskier, adventurous and uniqu...
Teak Furniture - A Cut Above The Rest
As you shop around for outdoor furniture, you will notice that much of the higher quality pieces are made from teak wood, and for good reason.
Cultivating Positive Media Relationships
As a small business owner, publicity is one of your greatest allies! People who read about you in the newspaper or hear an interview with you on the radio will ...
Franchising Democracy and Creating Cohesive World Government
Preliminary thoughts of a World Franchise System-This is how it became and idea.
7 Simple Steps To Web Wealth
A lot of people and companies have websites. They also have products and services they want people to know about. Unfortunately, most of these people and compan...
Stress is No Kiddy Matter
Frankly, kids these days have more stress than an adult because of their hectic schedule. The role of parents is to help them learn how to deal with stress, de-...
Maybe Not Bones, But Hearts...And Worse: The Destructive Power of Simple Speech
Friendships are broken, relationships shattered, reputations ruined...and we still remain desensitized to the destructive power of simple speech! People who wan...
|
Print this page