The difference between the two styles of dips is so substantial that some people do wide grip dips on chest day and narrow grip dips on tricep day if those are different days of the week. The biggest mistake during dips is not using the right body position to work the muscle you want to prioritize the most. The triceps are still working, but you'll feel most of the contraction in your chest during the wide grip dip. To work the chest more, use the wide grip, flare your elbows out to the sides, look down toward the floor, and let your upper back round over. To work the triceps more, use the narrower grip, keep your upper body as vertical as possible, keep your head up, and turn your elbows slightly back, behind the body. However, you can make the chest or the triceps do a larger share of the work by using one of the two variations. You cannot completely isolate the chest or the triceps - both muscles are working (along with the front deltoids) during any type of dip. Many of the assisted dip machines also offer two grip positions, where the handles flip in or out. Others are built in a V-shape so you can use the narrower end or the wider end. Some dipping bars are welded into one position, so you only have one choice. You can also do narrow grip dips or wide grip dips, when the options are available. When you get strong enough to do high reps with body weight, you can use a weight belt for additional resistance.
Begin to lower your body while keeping your elbows close together and your upper arms at your sides.Let your feet hang straight underneath your body or behind you with bent knees.With a firm grip on the narrow parallel bars, keep your head up and chest up, while looking straight ahead as you begin the rep.If there are two grip settings, take the narrower grip for triceps emphasis (the wider grip dips are for chest emphasis).The exercise also requires significant strength to perform properly and individuals with a history of shoulder injury have to be careful to use proper form and appropriate progression. Not all gyms have a parallel bar dip station. When performed as instructed here, with the closer grip and more upright torso, the triceps become the primary muscle emphasized. That makes dips an efficient exercise and a great choice when you don't have a lot of time to train (think of dips as killing two birds with one stone - a tricep and chest workout at the same time).Īlthough you can't isolate only one of those muscles during this exercise, your dipping technique can be adjusted to emphasize the pectorals or triceps more, whichever is your preferred focus. All your upper body pushing muscles are involved. Playground bars or sturdy chairs can also be used.ĭips are a compound exercise which means they work a large area of muscle mass through multiple joints. You need dipping bars to perform this exercise. The primary muscles trained are the triceps and the chest, with secondary emphasis on the front deltoids. When performed on narrow parallel bars with elbows back and your torso upright, the dip becomes one of the best exercises for building triceps mass. Excellent experience, excellent piece of equipment.Dips are one of the most effective compound movements for the upper body pushing muscles - the chest and triceps especially. In the middle of the COVID19 pandemic, Jennie, the best salesperson, took the time to listen, follow up, but mostly, cared enough to take our Parallel Therapy Bars, from: placing the order to getting it to Miami on time. This is a company that takes their business and customer service to another level. Outstanding customer service! Excellent product!!! Since my husband cannot go to outpatient therapy with the stay at home order these bars really motivated him to continue his exercises at home as he recovers from a stroke.
These folding parallel bars are perfect for our home. Vogelsang from Syracuse, NY United States Stephanie Gamble from El Cojan, CA United StatesĬy Estabrook from Pasadena, CA United StatesĬame pretty quick and good communication as to delivery.ġ of 1 people found the following review helpful:Ĭ. 0 of 0 people found the following review helpful: