Narrow grip parallel bar dips and extensions

Fitness time is a way of exercise that many people like. Often in the gym, you will see many people taking the narrow grip parallel bar arm extension method to exercise their upper arm strength and upper arm muscles. This exercise method can enhance the conditioning of the body, maintain the balance of strength, and exercise the biceps and triceps. So what are the methods of this set of narrow grip parallel bar arm extension!

The difference between Triceps Dip and Chest Dip is easy to understand from the English names. To focus on the triceps, the Triceps Dip requires you to grip the bar as narrowly as possible. During the movement, keep your body as perpendicular to the ground as possible and your legs can move slightly backward.

Target exercise area: Triceps

Action essentials:

Triceps (06): Close-grip dips

1. Hold the bar with your hands in a narrow grip, raise your body to the height where your elbows are straight, look forward, and always keep your elbows pointing backwards.

2. Inhale, hold your breath and slowly lower your body until your upper arms are parallel to the ground. Avoid any noticeable stretch in your chest and shoulders; keep the focus on your triceps.

3. Contract your triceps, quickly straighten your elbow, push your body upward, and restore your elbow to a fully extended position.

4. Pause and repeat.

Note:

1. The key is to distinguish between parallel bar arm flexion and extension for training the pectoralis major and triceps:

Chest Dip

Triceps Dip

1

Target muscles

Lower part of pectoralis major

Triceps

2

Grip

Wide grip

Narrow grip

3

Arms and elbows

The elbow points outward during the movement

Keep your elbows as close to your sides as possible. The closer they are, the greater the force on your triceps. During the movement, your elbows point backwards.

4

Body posture during movement

Lean forward, tuck your chin in, and don't stick your chest out. Make the lower part of the pectoralis major perpendicular to the ground, with both feet extended forward.

Do not lean forward, keep your head up and chest out, and keep your body as perpendicular to the ground as possible. Your legs can move slightly backward.

5

Lower body position

As low as possible

Don't lower it too low, otherwise the pressure will mainly fall on the chest muscles, which may cause muscle and connective tissue strain.

2. If you can do 15 times per set, you need to put weight on your waist (or hold dumbbells between your legs) and then practice again to improve again;

Triceps (06): Close-grip dips

3. If you can't do 15 times per set, you need to do each set to exhaustion and keep the rest between sets as short as possible;

4. If beginners have difficulty supporting their own weight, the gym can use assistive equipment, as follows:

Triceps (06): Close-grip parallel bar dipsTriceps (06): Close-grip parallel bar dipsTriceps (06): Close-grip parallel bar dips

Girls have less strength, so they can use two stools to support:

Triceps (06): Close-grip parallel bar dipsTriceps (06): Close-grip parallel bar dips

5. Fixed equipment similar to parallel bars: Lever Triceps Dip

If you want to exercise, the first thing you need to do is to master the key points of the movements. Only by mastering the real key points correctly can it be helpful for fitness. However, it should be noted that this set of key points requires good practice, and you should pay attention to maintaining body balance when practicing narrow grip parallel bar dips. Don't hold your breath. Maintaining deep breathing is good for muscle contraction.