|
It happens all the time. Work, family, or car trouble steals your gym time. If it happens on a
day you planned to work your upper body, you’ll have to choose whether to reduce sets and
repetitions or skip certain exercises altogether. Then it comes down to compromises: bench
presses or dumbbell flys? Triceps kickbacks or triceps pushdowns?
Why make a choice? Instead, replace several exercises with one movement that works all of the
upper body pushing muscles simultaneously. Parallel bar dips work the triceps, anterior deltoids,
and pectoralis major. And while they increase strength, dips also improve shoulder stability.
Conventional bar dips
Conventional bar dips are easy. Face the dip rack or parallel bars. Adjust the bars so they’re as
wide as the length of your arm from elbow to the end of your outstretched fingers; your hands
should be about shoulder-width apart when you grab the bars. Get yourself in position by lifting
your body with straightened, not locked, arms. Keep your shoulders relaxed—don’t shrug—and lean
forward slightly while your legs hang. Bend the elbows and lower yourself until your upper arms
are parallel to the floor. Then push yourself back up into the starting position.
Keep the abdominal muscles tight. Breathe in on the way down and exhale as you push up. It’s
important that you don’t snap back into position or lock your elbows.
If repeated sets of conventional dips are not a problem, you can increase the resistance by
adding weight. Specially designed belts allow you to hang weight from your waist. Make sure
the weight hangs in front. Adding weight is not recommended for beginning dippers because it
increases strain on the shoulder.
The difficult part about conventional bar dips is that you must lift your body weight. Without
training, many of us have a hard time doing even one repetition. One solution is to have a
friend spot you. By holding your waist, a friend can help lift as you push yourself back into
the starting position. If your friends aren’t around, modern technology has created a great
substitute.
Dipping machines
Assisted dipping machines are found in most health clubs. They’re designed to counterbalance
your weight, making dips easier. Unlike traditional weight machines, the more weight you add,
the easier the exercise. With the machine set at 80 pounds, a 130-pound woman is only pushing
50 pounds of her body weight. At a 70-pound setting, she’s pushing 60 pounds.
Negative bar dips
If your gym doesn’t have an assisted dipping machine, negative bar dips are also good
alternatives. A negative dip is half a conventional dip. Get in the starting position and lower
yourself until your upper arms are parallel to the floor, as usual. Lower yourself in a very
slow and controlled manner. You can then use your feet and a step to boost yourself back into
the starting position. It may seem like cheating, but the slow, controlled movement will build
strength until you’re strong enough to do multiple conventional dips.
Bench dips
Bench dips are great because you don’t have to go to the gym. All you need is a stable bench or
chair. Sit on the bench and, with your palms down, grab the front edge a little wider than
shoulder width. Put your legs straight in front with your toes pointed up. Slide your rear off
the edge of the bench so all your weight is supported on straightened arms. Slowly drop down
until your upper arms are parallel with the floor, then slowly push up. An easier version lets
you bend your knees at a right angle instead of keeping them straight. It’s like sitting in
front of the chair. This allows you to use your legs to help push.
Precautions
A weak, untrained, or injured shoulder can cause joint instability, so be cautious before making
dips part of your exercise routine. If you’ve had shoulder dislocations, separations, rotator
cuff tears, or tendonitis, dips may not be for you. It’s always a good idea to ask your doctor.
If, after completing the dips, you still have time and energy, go ahead with exercises designed
to isolate the triceps, shoulder, and chest muscles. But make sure to do the dips first.
Remember, as with all multiple muscle group exercises, if one of the contributing muscles is
fatigued, you won’t get the full benefit of the
exercise.
|
