What are the benefits of parallel bar dips?

Many people use the parallel bars when exercising. The parallel bars are also very common fitness equipment. Many communities have them. People can exercise with the parallel bars without having to spend money to go to the gym. When people use the parallel bars to exercise, they usually use the flexion and extension method to do the exercise. There are many benefits to doing this, but many people don’t know about it. Let’s take a look at the benefits of the parallel bar arm flexion and extension.

Dips are the secret weapon for developing your entire chest muscles. It is often used by those who lack specialized equipment to train at home. Many people have developed very attractive chest muscle size and definition using only this movement. Because body weight is used as resistance, the range of reps for each training session is not much different. I do about 25 reps in the first set, then drop to 15, and do 3-6 sets in total.

Everyone is familiar with parallel bar exercises, and many friends have been exposed to them in elementary school. The exercise performed using parallel bars is called parallel bar dips. It mainly exercises the lower part of our pectoralis major and triceps. There will be slight changes in the exercises for the two parts. The following is a detailed introduction on how to use the parallel bar dip to exercise the lower pectoralis major and triceps.

1. Action essentials: Hold the parallel bars with your arms straight and support yourself on them, bend your legs naturally, overlap your feet, relax your body and let it hang down, bend your elbows to lower your body to the lowest point, then take a deep breath. While breathing, use your arms to support your body. Then inhale as you fall, and repeat the exercise. If you want to exercise the lower part of the pectoralis major, you need to make the lower part of the pectoralis major perpendicular to the ground. Just keep your body in a vertical and relaxed position, and don't deliberately stick out your chest. If you're exercising your triceps, lift your head and chest, and lean your body slightly backward by extending your hips. The force is then transferred to the triceps.

Dips

Dips and Extensions

2. Note: Once we have a certain foundation in the pectoralis major, practicing this movement can help us make the lower part of the pectoralis major wider. The connection with the mid chest is more coordinated. However, you must control your center of gravity when practicing and separate the movements of practicing the triceps well. This is difficult to do at first because the two movements are so close. We have to keep practicing and experience it with our heart to achieve it. If you can do more than 15 arm flexion and extension exercises, you need to put weight on your waist and practice again to improve again.

Dips

Dips II

The dip can be placed at the end of chest and triceps exercises, and its compensatory effect is huge. It can make up for the gaps of insufficient and low-intensity practice before. Do at least 3 sets each time, 4-6 sets is best.

We have introduced to you the benefits of the parallel bar push-up exercise and various exercise methods. The effect will definitely not be good when you first start exercising, so you must persist. Doing parallel bars is also very tiring. If you stop halfway, then there will be no effect. The important thing is to persist for a month and there will be obvious results. If you exercise longer, the effect will be better.