The difference between Triceps Dip and Chest Dip is easy to understand from the English names. In order to focus on the triceps brachii, the close-grip parallel bar dip (Triceps Dip) requires holding the bar as narrowly as possible. Keep your body as perpendicular to the ground as possible during the movement, and your legs can move slightly backward.
Target exercise area: Triceps
Action essentials:
1. Hold the support bar narrowly with both hands, and move the body Lift up to the height of your elbows, look forward, and keep your elbows pointing back.
2. Inhale, hold your breath and slowly lower your body until your upper arms are parallel to the ground. Don't put a noticeable stretch on your chest or shoulders; keep the focus on your triceps.
3. Contract the triceps brachii, quickly straighten the elbow joint, push the body upward, and return the elbow joint to a fully extended state.
4. Pause for a moment and repeat.
Notes:
1. The key is to differentiate between training the pectoralis major and triceps muscles Parallel bar arm flexion and extension of muscles:
Chest Dip Triceps Dip 1 Target muscles Lower part of pectoralis major Triceps brachii 2 Grip distance, wide grip and narrow grip 3 Arms and elbows During the movement, the elbow joints point to the outside and the elbows are as close to the sides of the body as possible. The closer they are, the greater the force on the three heads. The elbow joints point to the back during the movement. 4. Body posture during the movement: Lean your upper body forward, retract your chin, and do not raise your chest. Make the lower part of the pectoralis major muscle perpendicular to the ground, and it is best to stretch your feet in front of you. Do not lean forward, raise your head and chest, keep your body perpendicular to the ground as much as possible, and move your legs slightly backward. 5. Lower the body to the lowest point as much as possible. Do not lower it too low. Otherwise, the pressure will mainly fall on the chest muscles, which can easily strain the muscles and connective tissues.2. If each group can be done 15 times, you need to bear weight on the waist (or legs). Clamp dumbbells to bear weight) and practice again, it will be possible to improve again;
3. If you can't do 15 reps per set, each set is required to reach failure and rest between sets.As short as possible;
4. If it is difficult for beginners to support their own weight, the gym can use assistive
equipment, as follows:
Girls with less strength can use two stools to support:
5. Fixed equipment is similar to parallel bar support: Lever Triceps Dip
