The Great Forgotten Exercise -- Parallel Bar Dips

When it comes to building lower pectorals, triceps and frontal deltoids, dips are without doubt one the best exercises I've ever used. They are seldom used nowadays and the reasons are plain to see: you have to be able to handle your own bodyweight for reps ? unless you have access to one of those fancy-dan machines that allow you to dip (or chin) with less than body weight.

A correctly done dip has two distinct rep-stroke lengths, two levels: drop down until upper arms are parallel to the floor or go all the way down as far as you can. Either depth works the triceps exquisitely, assuming you lockout hard at the top of every rep and hold that flexion for a beat before lower yet again. The parallel tricep dip is a tricep isolation movement with some slight pectoral and front deltoid stimulation.

The full dip is an entirely different animal. In a full dip you lower down as far as humanly possible ? often you will have to actually relax the muscles of the shoulder girdle in order to achieve the maximum low position. When you start to arise in the full dip the chin is kept on the chest and the athlete 'leans into' the dip to trigger the pectoral muscles. At mid-point throw the chin skyward and finish the exercise using the triceps. Again, for maximum tricep stimulation lock the arm out completely and hold the maximum flexion for a full one second count before lowering.

Now a lot of really strong guys can do dips while wearing a belt that allows them to dangle extra poundage ? but in 8 out of 10 cases most use shallow rep strokes and don't lock out at the top. I always advise an athlete to extend the rep range-of-motion instead of adding extra poundage. 2-3 sets to failure are recommended. The perfect session placement for dip inclusion is after chest work and before triceps. As I've stated before there are a myriad of reasons that chest exercise should be followed by tricep exercise and the finest segue from pecs to tris is the dip, preferably the ultra-deep style. The ultra-dip requires pec stimulation to get the body started upward from the low position and requires triceps to finish off the rep stroke.

Here is a tip from the Purposefully Primitive Handbook or old Indian Tricks: start off with a set or two of ultra-dips and as they become impossible due to fatigue, switch to parallel dips so as to keep the party train rolling. Once you are burnt out on dips, start with heavy tricep work such as nose-breakers, standing overhead tricep extensions using a single dumbbell and finish off with cable pushdowns of different varieties. Happy dipping!

Marty Gallagher is a former fitness columnist for washingtonpost.com. He is also a former national and world champion powerlifter. Marty's articles have been featured in Muscle Media, Muscle & Fitness, and Powerlifting USA magazines. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, increasing muscle tone, and complete physical transformation.

---

2 Exercises to Avoid

If you want a good night, then avoid two of... Read More

Sports Specific Exercise

The Greek physician Galen (AD 129 ? 210) is generally... Read More

Weight Loss and Fitness - Facts not Fiction

The world of weight loss and fitness is certainly vast,... Read More

Exercise - Anxiety & Panic

Yes, all I'm afraid this does play a part in... Read More

Exercising - Ways of staying motivated!

The number one reason people say they do not exercise... Read More

Exercises You Probably Dont Do But Should!

This is going to be kinda short and sweet. .... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I... Read More

The Bad Workout: Some Advice for Female Bodybuilders

Bad workouts. We have all had them at some time... Read More

Weight Loss and Exercise in Tough Environmental Conditions

Working out is working out, right?Wrong.Depending on the environmental conditions... Read More

Double Calories Burned With Five Minutes Of Exercise Each Morning!

Recent studies have shown that if you perform just five... Read More

Different Exercises Schedule to Combat Hypertension, Obesity, and Asthma!

Different Health Problems generally do not allow us to do... Read More

Get a Health Screening Before You Start Training

So, you have decided to hire a personal trainer to... Read More

Six Simple Strategies to Turn Your Walks into Workouts

If You are already fitness walking several times a week... Read More

Movement That Matters: Exercise With a Greater Purpose

You've seen the commercials Ive fallen and I cant get... Read More

Pilates Exercises ? Can They Give You The Body Youve Always Wanted?

Pilates exercises are a favorite fitness choice for many people... Read More

The Importance of The Fibonacci Numbers in Fitness Training

"Things do not change; we change." ?Henry David ThoreauThe following... Read More

Weight Training: The Real Weight Loss Exercise

So you want to lose weight? Chances are, you'll spend... Read More

Workout Without a Gym

You may also have no access to a commercial gym,... Read More

How to Supercharge Your Energy Levels through Exercise

Your energy levels will depend on several factors, including genetics,... Read More

Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology

The Purposeful Primitive approach to the art and science of... Read More

Arthritis Exercise for All Levels

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4

Welcome to article number 4 in our series "Bodybuilding Sins... Read More

Tour of Diet ? Cycling for Your Health

The last seven years, or so, at the Tour de... Read More

Tips To Deal with Exercise Induced Asthma

For approximately 80-90% of people that suffer from asthma, exercise... Read More

The Two Greatest Myths About Abdominal Exercises

If you have ever read a fitness magazine...If you have... Read More

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and... Read More

The Different Types of Treadmills

When we usually think of treadmills, we tend to think... Read More

When to Exercise

Do you hit the gym in the morning, before your... Read More

Benefits of a Good Training Journal

Most of us have trained at one part in our... Read More

Will Your Personal Trainer Help You Achieve Your Goals?

Hiring a personal trainer can be a significant investment ?... Read More

7 Reasons To Start Up With an Exercise Program

Most of us need to follow an exercise program. This... Read More

Core Strength Limits Arm and Leg Power

Core training has become such a hot topic in the... Read More

Toning Your Abs - Common Exercising Myths

1. The 'Chew Then Crunch' MythCrunches are good exercises for... Read More