What are the methods for assisting parallel bar arm extension exercises?

For many young people nowadays, fitness is very important. Men all hope to develop their chest muscles and triceps, which can not only reflect their masculinity, but also strengthen their body and have a good effect on health preservation. Of course, you have to go to the gym to exercise. One of the most effective methods in the gym is assisted parallel bar arm curls. Although this method is very simple, it is also difficult for novices.

The parallel bar dip is a parallel bar exercise that mainly exercises the pectoral muscles, triceps and deltoid muscles. The best equipment required is parallel bars.

If beginners do not have sufficient strength, they can choose living furniture such as benches and beds and perform the same movements (because stepping on the ground can reduce the weight load).

The general process of the movement is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, shoulders up, torso and upper limbs perpendicular to the parallel bars, bend your knees and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position.

Basic Introduction

The parallel bar dip mainly exercises the pectoral muscles, triceps and deltoid muscles (anterior bundle), while also exercising the latissimus dorsi, trapezius muscles, etc. This movement has multiple functions, and different practices will produce different training effects.

Breaking down the action

The general process of the movement is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, shoulders up, torso and upper limbs perpendicular to the parallel bars, bend your knees and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position.

Action requirements:

1. The lowering speed should be slow and as low as possible.

2. Do not shake your body at will, keep your balance.

3. Don't complete the movement by swinging your body back and forth.

Movement rhythm: lower for about 2 seconds, stay still for 1-2 seconds, hold up for 2 seconds.

There is also a more special exercise method: push-ups, which are extremely stimulating to the triceps and can be done on parallel bars or mats.

The dip is a double-joint exercise. Different movement requirements will affect the main muscles.

Dips

The pectoralis muscles and triceps produce different training effects.

1. Choice of grip distance: Narrow grip stimulates the triceps more, while wide grip stimulates the pectoral muscles more.

2. Choice of upper body inclination angle (side view): if you focus on training the triceps, the upper body should be tilted backward, with the body in an arched shape, so that the arms complete the movement behind the body; if you focus on training the pectoral muscles, you should lean forward.

3. The angle between the upper arm and the torso (viewed from the back): focus on training the triceps by squeezing them straight and tight, and do not stretch them outward when lowering them, keeping both arms parallel; focus on training the pectoral muscles, and you can stretch them outward when lowering them.

What are the exercises for this set of assisted parallel bar dips? It can train high-strength muscles, which is also one of the joint exercise methods. Exercising more can keep the balance of both arms. During the exercise, be careful not to exert too much force to avoid ligament sprain or joint damage. If you are physically exhausted, take proper rest and relaxation.