Dips are an exercise that can be performed not only in the gym, but also at home or on the street, without spending a lot of money on special equipment or a gym membership. At the same time, push-ups have always been and will be a very effective exercise for working out the upper body. In this article, we will look at which muscles work during dips and look at several alternative exercises.
- What muscles are active during dips?
- Advantages and benefits of exercise
- Styles and techniques for properly performing dips
- Push-ups with emphasis on the chest
- Video: How to do push-ups with an emphasis on the pectoral muscles
- Push-ups with emphasis on triceps
- Video: How to do push-ups with emphasis on the triceps
- Mistakes when doing dips
- How to replace dips?
do push-ups
What is involved when a person does push-ups?
- the triceps receive the greatest load if the exercise is performed correctly;
- if the technique is not followed, then the pectoralis major muscles pull part of the load to facilitate the work of the triceps. In this case we are talking about chest push-ups.
The primary function of the triceps is to extend the arms at the elbow and also participate in shoulder mobility. The main function of the pectoral muscles is to rotate the arms and bring them towards the body. It is necessary to understand what the principle of performing the exercise is before actually performing it in order to eliminate unnecessary results.
Secrets of triceps dips
And so, let’s figure out how to pump up triceps on the uneven bars. Your priority should be body position: push-ups on the uneven bars should be performed in a strictly vertical position without collapsing the body. As soon as you bend forward, the load is transferred to the pectoral muscles. It is also important to pay attention to the extension of the arms when reaching the top point: it must be done completely, this is how the triceps are maximally involved in the work. If you are doing triceps push-ups, be careful not to spread your arms too far apart or flare your elbows out.
Dips for girls
Dips exercises with emphasis on triceps
Exercise 1 – close grip presses
- Approach the parallel bars, jump on them, grab them with a narrow grip, straighten your arms. It is necessary to take the starting position in the air with a straight body and straightened arms. Starting from the ground with your elbows bent is very risky in terms of stretching, tearing and damaging the pectoral muscle and/or elbow joint.
- Slowly, until you feel discomfort, lower yourself down, bending your elbows. Ideally, lower the position as low as possible until the shoulders are level with the hands.
To record the result, you need to remain in a hanging position for a few seconds, feeling the stretch and strain on the muscles (not pain!).
- Slowly rise on your hands.
Technique for triceps dips
- Perform as many repetitions as your body and initial physical training allow. It is not recommended for beginners to lift and lower many times, because... there is a high risk of subsequent muscle pain and strain.
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Triceps push-ups - an effective and proven exercise
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Exercise 2 – Weight Presses
Triceps bars will be much more effective if the athlete, in addition to his own weight, uses additional weights attached or suspended from the body. They usually look like round rings with a hole in the middle, held on by a metal chain attached to the belt.
Weighted parallel bars push-ups.
It is necessary to select so much or such a weight of weights that you can do push-ups from 8 to 10 times until you feel unpleasant (painful) sensations. Then you can increase the weight of weights as you train.
Triceps dips allow you to make the muscle not only strong and resilient, but also beautifully sculpted.
Push-up technique
- take the starting position, standing on straight arms. It is necessary that the body is in an upright position without tilting forward or backward. It is important to observe this condition throughout the exercise. Keep your shoulders, neck and back straight. Look straight ahead;
- With an inhalation, you need to carefully lower yourself down, without spreading your elbows in different directions, but moving them back. Maintain a vertical position and do not deviate from it. You will feel a significant stretch in the front of your shoulder as you begin to move. There is no need to allow pain. Usually the arms are bent at right angles. If you want to increase the load, then the amplitude must also be increased;
- to gain mass and volume, you need to resort to push-ups 3-5 sets 10-15 times. In this case, it is much more important to adhere to the correct technique than quantity. The down and up movements are performed slowly, which guarantees a significant load and effectiveness of the workout.
To perform push-ups, focusing on the triceps, it is necessary that the distance between the bars is slightly wider than the shoulders.
What should you pay attention to when doing dips to pump up your triceps?
- you should not slouch or sway while you are doing push-ups;
- avoid “hyperextending” your elbows as soon as you reach the top point, because in this case you can stretch the ligaments;
- try not to fall down as soon as you perform the movement. If the rate of descent is too rapid, there is a risk of shoulder ligament damage or muscle strain;
- there is no need to spread your elbows, as this helps reduce the load on the triceps and transfer it to another area. The triceps variation involves moving your elbows back.
How not to do push-ups
Recommendations for performing exercises
- It is necessary to stretch your muscles before you begin any exercise on the uneven bars.
- Stick to range of motion measures. It is necessary to descend to the lowest point without overdoing the amplitude. The main thing is to maintain a comfortable feeling in the shoulder joints.
- For the effect of the exercise, press your elbows to your sides. Thus, the load is accumulated in the desired area and the exercise is carried out due to the force of the triceps.
- It would not be superfluous to stop at the lowest point, which helps reduce the inertia of movements.
- Watch your legs and keep them straight. If they are bent, the center of gravity will shift.
Benefits of classes
The classic pull-up is a basic exercise in which the main load falls on the latissimus dorsi and biceps muscles. The deltoid muscles (shoulders) and trapezius are indirectly involved. Using low outdoor bars, you can do push-ups, pumping up your triceps, pectorals and deltoids. Developed lats and deltoids make the shoulders much wider and also form a V-shaped figure. People who do a lot of pull-ups boast toned biceps, forearms, and a broad back and shoulders.
Among the advantages of the horizontal bar are:
- the ability to practice anywhere there is a crossbar (home, gym, outdoor area);
- development of exactly those muscles that form an athletic figure (we pump only what is needed);
- elimination of back problems and formation of correct posture.
The exercise is not considered traumatic and is suitable for both beginners and experienced athletes. There are many techniques that allow you to expand your shoulders on the horizontal bar. They demonstrate the greatest effectiveness when exercised in adolescence up to 16–18 years of age (during this period, wide-grip pull-ups allow you not only to build muscles, but also to expand the shoulder bones).
The first result from pull-ups becomes noticeable after 1-2 months of regular exercise. At first, it is enough to do 3-4 approaches for the maximum number of repetitions. In the future, to build muscles and expand the shoulders, it is imperative to adhere to the principle of load progression. To make pull-ups more difficult, you can increase the number of repetitions in one approach, change your grip, or attach weights.
Ability to practice anywhere there is a crossbar
Development of muscles that create an athletic figure
Eliminating back problems and developing correct posture
Contraindications
It is necessary to take into account the list of contraindications for performing exercises:
- Dips for triceps are considered a high-risk exercise if there is any serious injury to the shoulder or spine. You need to fully recover before completing them;
- If you feel pain in your joints when doing push-ups, then you need to pay attention to their flexibility and work on it. This will make you more likely to avoid rotator cuff injuries;
- Before performing exercises, attention should be paid to treating chest muscle injuries and sprains.
Dips for triceps will contribute to beautifully sculpted muscles, as well as strengthening the shoulder girdle and improving muscle coordination skills. However, you should approach this exercise carefully and follow the technique so as not to get injured and ultimately get the desired result.
Creating a training program
When creating a program, be sure to include several shoulder exercises on the horizontal bar and uneven bars of varying difficulty. If a person is in poor physical shape, then doing only simple push-ups or pull-ups is enough. If you can’t do push-ups from the parallel bars, then at first you can train your delta and chest by doing push-ups from the floor.
Among the main nuances of drawing up the program are:
- One workout should not include more than 5 exercises. In this case, basic movements must be present.
- As soon as the number of pull-ups exceeds 15, you can start adding weights. The same rule applies to bars.
- To increase muscle and shoulder width, it is recommended to choose technically simple, but physically challenging activities.
The main answer to the question of how to pump up your deltoids and back on the horizontal bar is a constant progression of loads. The load can be placed in a backpack or attached to a special belt. At first, simple water bottles can act as weighting agents. In the future, it is permissible to use weights or pancakes.
The number of repetitions should vary from 8 to 15 times. The number of approaches to pump up your shoulders is 3–5. You need to rest between approaches from 1.5 to 3 minutes. If progress slows down or stops completely, you need to change your training program. If previously classes were conducted in a strength style, you will need to add more repetitions. If the training, on the contrary, was aimed at increasing endurance, then it is worth working in strength mode. For constant progress, you need to regularly surprise your muscles.
The horizontal bar is an excellent and affordable solution. There are practically no contraindications to pull-ups. Even exercising 2 times a week will allow you to change your appearance and maintain excellent physical shape.
One workout does not include more than 5 exercises
Add weights once the number of pull-ups exceeds 15 reps
To increase muscle and shoulder width, choose technically simple but physically challenging activities
