Where to train for parallel bar dips

Parallel bar dips are very effective for training the pectoral muscles, triceps and deltoid muscles. They can also train the latissimus dorsi and trapezius muscles. This is a relatively good exercise equipment. For beginners, if the strength is not used properly, you can use some benches or beds and other living furniture to do it. This will avoid muscle injuries caused by improper exercise. During the exercise, you should understand the requirements of some movements.

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.

Action Rhythm

Lower it for about 2 seconds, rest for 1-2 seconds, and hold it 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.

Dips are a double-joint exercise. Will different movement requirements have effects on the main muscles being trained? 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.

In addition, a self-help method is: place a stable high stool in front of your body. When you need help during the exercise, tighten your abdomen, lift your legs, and gently place your feet on the stool. This method is also suitable for beginners to reduce the difficulty of practice. When you can easily complete more than 12 movements in a set, you should practice with weights. For example, hanging a barbell around your waist to practice is a better method.

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.