How To Do Assisted Tricep Dips

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healthy_blogging

Dips are among the best upper body exercises, but novices and people with underdeveloped muscles may find them especially difficult. So today I'm going to teach you how to perform assisted dips.

How To Do Assisted Dips

You'll need an assisted dip machine for this exercise. Most assisted machine have a lever attached to weights. To minimize chances of injury insert the pin into a heavier setting, because this will support your body weight. Now, step onto the machine. Grasp the handles. Place both feet on the lever. Make sure that your back is perfectly aligned i.e. do not pitch forward because this will place emphasis on your pecs instead of your shoulders and triceps. Once you're on the lever, your body weight will force it downward. Now, use the muscles in your shoulders and triceps to push yourself upward. Stop just before your elbows lock. Now, lower yourself down to the starting position. That's one rep. Repeat this for nine more reps then take a short break. Perform a second set of ten reps then stop.

As you become stronger, insert the pin into lighter weight settings, this will force your body to do more work. Eventually, you'll become strong enough to graduate to unassisted dips.

Assisted dips are less challenging than performing dips without any help whatsoever. Because the machine will be doing much of the work for you, progress will be slower compared to people performing regular dips. But people whom are extremely overweight, have underdeveloped upper body strength, etc. still need to exercise their upper body muscles, which makes assisted dips an important part of their exercise regimen.

The advantages of assisted dips include:

• safety
• less strain on the shoulders
• teaches the novice proper form

Because exercise is important for overall health, I recommend that you incorporate strength training as part of your regular lifestyle.

"Great Chest and Whole Body Workouts: How To Do Assisted Tricep Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Weighted Chest Dips

For Intermediate and Advanced Trainers by healthy_blogging Okay, for the past six months you've been working your butt off with push ups, peck decks and chest presses and it's all paying off. Your bench press numbers are getting better and better each week so you know that you've been performing a lot of great chest workouts. But now you want more of a challenge. The dips are becoming too easy and now you worry that your muscles are adapting since you've been doing the same routines every week. So what are you going to do about it? Jack it up a notch, that's what you're going to do. In this article, I'm going to demonstrate the weighted chest dip. If you're performing twenty or more reps per set with your unweighted chest dips and want to become even stronger, now is the time to add some weight. How to Do Weighted Chest Dips You'll need parallel bars, weight plates and a weight belt or a weighted vest for this exercise. I recommend that you do NOT use a weighted backpack because it will cause unnecessary strain on your shoulders. Wrap the weight belt around your waist. Most come with a long, heavy duty metal chain with a clamp on the end. Select a weight plate (e.g. a twenty-five pound plate is good for starting on this exercise). Thread the chain through the center of the weight plate. Take the other end of the chain and secure it to the clamp on the belt. Stand up straight. You need to make sure that the weight plate does not fall to the ground. It's also important to find out - right now - if this weight is too much for you. If it is, choose a lighter plate. Step onto the platform. Stand between the dip bars. Now, while leaning forward to an angle between 15 - 30 degrees, push your body upward but make sure that you don't lock your elbows. As with the unweighted chest dips, lower yourself down until you feel a slight pull in your chest. Use as much weight as you can do safely for at least five reps. After you've finished up a set, take a short break then start again. In this demo, I added sixty pounds to increase the difficulty of the exercise. You'll quickly realize that weighted chest dips are more difficult than the unweighted variety. This is an intermediate to advanced strength training and muscle building exercise which means you should not do them on an assisted machine. If you can't perform at least five reps of this exercise, it means that either your muscles aren't strong enough for the load (so reduce the weight you're using) or your muscles haven't had enough time to recover from other chest strengthening exercises. In this case, give your body time to rest. You've earned it.    To become stronger, we need to constantly push our bodies further and further. If we adapt then we're just doing endurance exercises. And even though endurance is a sign of fitness, if it's strength you're after, you have to keep the muscles confused. Performing a circuit of weighted chest dips, bench press, push ups, cable push downs and push press will definitely be just the shock that your system needs to help your muscles to grow. So add the weighted chest dips to your great chest workouts routine and see how well you do. You won't be disappointed. "Great Chest Workouts: How To Do Weighted Chest Dips - For Intermediate and Advanced Lifters" copyright 2010 Great Chest Workouts. All Rights Reserved.

How To Do Triceps Dips

Strong triceps enhance the ability of your bench press by healthy_blogging By now you can see that this blog talks about workouts that you may have never thought would help you develop a great chest. The thing is, taken together everyone of these workouts will help you to build a strong body and which has a direct effect on your chest. And I'm going to show you the triceps dip, exercise that will definitely help you develop stronger upper body muscles in your arms, chest and back. What's so great about them? Here are three immediate benefits of triceps dips: stronger triceps means you can bench more weight increase the size of your triceps enhances your endurance This is an exercise that you should learn because it is so important to you getting the most out of your chest workouts. And they can be done using parallel bars and if you don't have a pair of those around, they can even be done using a chair, or bench How To Do Triceps Dips for Chair or Bench You'll need a bench or chair for this exercise. If you're using a chair or a bench, place your palms face down on its surface. Extend your legs forward and balance yourself on the heels of your feet. Now, slowly lower yourself to an angle of less than 90 degrees. Pause for a second then use your triceps to push yourself back up again. Perform eight to ten reps of this exercise, rest and then repeat for five sets. How To Do Triceps Dips With Parallel Bar Most gyms have a dip exercise station, but if they don't you can still do this exercise with a pair of parallel bars. Position yourself between the two bars. Grip one in each hand. Use the steps to get yourself into the starting position. Keep your back straight. Now lower yourself down until your arms are parallel to the floor. Next, push yourself up again using your TRICEPS. Make sure that your elbows don't lock at the top of the movement. Perform ten reps then rest before doing another set. Go for five sets then move to another exercise. If your triceps and shoulder muscles are very underdeveloped you can perform assisted dips. In this case, you'll need to climb onto a lever and then follow the steps that I laid out in the previous paragraph. But I really discourage assisted dips because they delay progress instead of helping it. The whole idea behind the triceps dip is to strengthen that muscle. Any assistance takes away the benefit. If you have trouble with dips, there are a couple of things you can do perform barbell or dumbbell shrugs to strengthen your shoulders perform exercises on triceps machine or triceps push ups keep practicing the triceps dip exercise until you become more proficient and stronger This isn't an easy exercise for most people. In my gym, I rarely see anyone doing them. Triceps dips, is just like any other exercise: practice, practice and practice some more and gradually you'll get better at them. And then you'll notice that you're able to perform better bench presses because your triceps will have become much stronger. And from a sex appeal point of view, women love it when a guy has big arms and a developed chest. Yep, those are a couple extra incentives for adding this exercise to your routine. This is a way to get bigger arms without weights. Triceps dips is an exercise that can be done at home or at the gym. So you see? You don't have any excuses left. Don't sit around just reading, get out there and do them! Great Chest Workouts: How To Do Triceps Dips - Strong triceps enhance the ability of your bench press" copyright 2010. Great Chest Workouts. All Rights Reserved.

How To Do Chest Dips To Develop A Stronger Chest

Chest dips are an excellent way to build strength and put on muscle.

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healthy_blogging

If you're looking for an incredibly powerful chest strengthening exercise that will rip you up and leave you wanting more of the same, the chest dip is the one for you. Chest dips don't require a lot of equipment and you'll have a lot of fun doing them. If you ever hope to develop a great chest this is one of the most effective exercises in the arsenal. Why? Because it is a compound exercise that makes your chest, shoulders, triceps and wrists do all of the work. Today I am going to teach you proper technique for this exercise.

Performing chest dips

You will need parallel bars or two chairs that are sturdy enough to support your body weight. Stand between the dip bars. Bend your legs. While keeping your arms tight, lean your upper torso forward by 15 to 30 degrees. **To protect against injury you must lean forward less than 45 degrees when performing this exercise.**Push yourself upward but make sure that your elbows don't lock. Then lower your body until you feel a stretching in your chest. Now, use your chest muscles to push your upper body back up again. This is one rep. Repeat the process again. Do this as many times as you can. When your muscles fatigue that's the time to stop.

Beginners will find this to be a very difficult exercise. Do not be surprised if you are unable to accomplish more than a few reps. If this exercise is too difficult for you at first, then you have a few options. If your gym has an assisted dip machine, you may use it for this workout. You will need to stand on the lever and allow it to help you dip then raise back up to your starting position. Or you may ask someone to hold your ankles while you perform the routine. As you become stronger you should increase your repetitions. Once you're able to complete 15 reps in one set, you may want to perform weighted chest dips. All you will need for these is a weight vest or a weight belt from which you can attach a weight plate. From that point, you would execute weighted chest dips the same way as with regular chest dips.

Because of the power of this exercise, it is great to do them on chest day right after bench presses. I recommend doing three sets with a MINIMUM of 15 repetitions (if you can do more then go for it). Practice dips often and you will develop a strong, powerful chest. If done properly, your chest muscles will feel incredibly sore after you've finished the workout. This is what you want because it means that your muscles have been fired up. When this happens you know you're on your way to developing a great chest.

That's all you need to know for dips. Look forward to more articles on my Great Chest Workouts website. What are you waiting around here for? You're not getting any stronger sitting in front of your computer, you know.

"Great Chest Workout With Dips - Chest dips is an excellent way to build strength and put on muscle" copyright Great Chest Workouts 2010. All rights reserved.