Dips - effective exercise for the chest and shoulder muscles

Dips somehow ignore many novice athletes, and after this exercise is one of the most effective for the separation of the muscle fibers and giving muscle expressed relief.

is designed for any muscle

This activity is primarily designed for triceps, pectoral muscles, and the front head deltas and partly on the latissimus dorsi. At various techniques perform the same muscle groups are involved in different ways.

Types Dips

There are several variations of the exercise. It pushups reverse grip, at close range, in Viseu, in the rack on the hands, dives, with the transfer of the body to the right and to the left.

Classic dips

The starting position of the exercise - the emphasis on direct arms, legs at the same time can be bent at the knees, feet crossed. While breathing in, move down, gently bending the elbows. Then, as you exhale to return to its original position, in full, but not overly so, straightening arms.

The Technique

Due to the different techniques you can achieve different effects. If the goal is to increase the weight, you need to climb quickly and lowered slowly. For the development of body strength should be raised slowly lowered quickly, increase the number of reps, decrease the rest time between sets. Beginners usually have many questions regarding the position of the hands, body, shell width, depth, and so lowering. D. From exercise equipment directly depends on the success in building a harmonious body. Despite the seeming simplicity, there are many nuances that can not be ignored. The position of the hands of

Hold hands with Dips can be different. If elbows diluted in hand, the main burden will fall on the pectoral muscles. When the elbows close to the body, mainly involved the triceps.

The position of the housing

There are variations, too. You can perform dips, holding the body upright or tilt it forward. In the first case, provided that the legs are straightened, the main burden will fall on the triceps muscle. The second option aims at training the chest muscles, the legs should be bent at the knees, thus strongly tilt the body forward.

The width of the bars

Dips performed on the equipment of different sizes. Beginners are recommended to start training using the boards, the width of which is slightly more than shoulder width. In the absence of experience with a wider push grip may lead to a shoulder injury, and with a narrow-grip is designed mainly triceps. A good option - a class on the separated bars, where you can gradually change the width of the grip, moving from narrow to wider, thereby increasing the burden on the chest muscles.

Dips with weights

Sooner or later there comes a time when the exercise will be carried out very easily. This means that it is time to take the weights.

As a rule, this is done using a special belt, to which hung a pancake from the bar. First you need to select the drive with minimum weight, and then gradually increase the load. Weight weights must be such that the athlete could do 6-8 reps.

The procedure for performing push-ups

It is important not only to monitor the machinery, but also competently include exercises in your workout. Classes should start with push-ups on the bars, especially for beginners. Otherwise, when the tired muscles chest, shoulders and back, it will be difficult to perform push-ups correctly, and this can result in injury. If training only consists of dips, it is recommended that such a scheme: a warm-up set - 7-10 times, three main sets of 18-25 repetitions, two final by 7-12 times.