Dips

This is a great exercise for developing chest muscles, shoulders, and triceps. According to the degree of load applicable to the muscle, this exercise can be considered basic. In addition, it requires no additional weights, you can engage with your body, nothing more than not having.

The muscles included in the job

The pectoralis major muscle (especially lower beams), deltoid muscle, triceps.

Embodiments

There are two main options, one of them you keep the elbows wide apart, far from the body SAG back forward and deep down – in this case, the burden falls mainly on the chest muscles. In another embodiment, the you are trying to keep the elbows close to the body, and the body keep straight, shallow drop and a maximum load falls on the triceps.

Technique

• Go to the bars (they should be fixed approximately at the level of your shoulders), the distance between them should be such that you could easily fit in there.
• Take the initial position in the focusing on the bars, with your arms should be straight at the elbows, and begin to perform the exercise from this position. Slightly tilt the body forward and then slowly descend by bending your elbows to a right angle.
• Do not fall down, otherwise the impact of exercise on the muscles is considerably reduced, and there is a risk of injury. Hold at the bottom for a few seconds, think about stretching your muscles, then slowly raise up to starting position. When lowering take breath, when lifting up and out.

Perform the exercise as many times as possible, get down from the bars when you are in top position with unbent elbows hands. Perhaps, with time, you will increase the stretching of the chest muscles, and can fall more deeply, but at first don't do that, learn first the proper technique. After your own weight becomes too small, then use the additional weight of, for example, "pancakes" from a bar, attached to the belt.

Recommendations

Often during this exercise, the first get tired the triceps, while chest muscles is still able to perform some work. In this case, try to perform a few negative repetitions: return to the starting position, helping himself with his feet and then back down. Repeat it several times, and you will feel that the muscle is loaded much more and just "burn"!

Don't forget about this exercise, especially if your goal is increased strength and muscle mass. Regularly being wrung out on bars, you will soon notice that you have becomestronger, and the bottom of the chest – stronger and more massive.