Home / Sports & fitness / Dips: what muscles are working and training program

The program dips and work any muscle you want

Dips is a standard exercise that is widely used in bodybuilding and powerlifting. Allows you to work the muscles in the upper body. Pumping is carried out under the action of its own weight. To enhance the load it is possible to use weighting.

мужчина отжимается на брусьях

Advantages

The benefits of push-UPS on floor boards that in the process of implementation involves the following muscles:

  1. The pectoralis major muscle large fan shaped muscle that is located in the upper part of the thorax.
  2. The triceps is a large three-headed muscle of the shoulder during push-UPS is responsible for flexion and extension of hands.
  3. Delta – if dips do not work the front deltoid muscle bundles.
  4. Static voltage allows to involve the abdominal muscles (abdominal group – rectus abdominal and external oblique muscle of the abdomen).

It should be noted that using one type of push UPS will fail to work and the pectoral muscle, and the triceps. Yes, they both are involved. But depending on the width setting of the hands and the angle of the body will be worked through either the chest or the triceps brachii.

The comparison with the bench press

Many compare the push-UPS at outdoor bars with the bench press. Exercise, really, will involve the same muscles. But they have significant differences:

  • The bench press can be performed in the home, as the bar is easier to buy than to put in a flat bars.
  • When you bench press, the load is distributed between the arms and torso, while the dips of the load is only on the hands.
  • The increase of mass from the uneven bars, about 40% higher than that of the bench press.
  • When you bench press develops over the lower part of the chest, when the chest type push UPS on the bars more pumped upper part, and when tricepses – chest muscles pumped evenly.
  • Dips give a great strain on the shoulder joints, so exercises are not recommended for people having problems with them.

Performing basic exercises

Technique of performance dips the following:

  1. Go to the bars and take the initial position: rest on your hands in the handles, lift your legs and bend them at the knees (the feet can be crossed), head a little lower to his chest to remove the excessive load from the neck.
  2. On the inhale, gradually bend your arms at the elbows.
  3. On the exhale straighten the arms at the elbow joint. If your goal is mass gain, then viprasys on three accounts with dots in each propozitii. If you aspire to weight training, the lifting must be uniform, without stops.
  4. Repeat needa number of times.

If you can't do push-UPS

If the body is not yet prepared to perform dips, you can pre-complete the program of preparatory exercises, which will help to train the necessary muscles:

  • Bench press with a small load.
  • Push-UPS (at least 30 times).
  • Pulling on the bar.

Training on the bars you can start with a partial push-UPS (i.e. bend the arms not completely), gradually increasing the angle of flexion at the elbow joint. By the way, for beginners there is a lightweight version of the simulator – the gravitron. At the core of the gravitron — movable platform on which the athlete becomes knees, hands he takes on handrails and using them raises your body. Technique on this device is the same as for classical beams.

The scheme of the "100 reps in 7 weeks"

How to increase the number of pushups on the bars? All you have to do is to adhere to strict program standards. This program dips compiled by experts and will not allow you to overload your muscles. It is quite simple and achievable. Scheme dips will teach you to do 100 reps in just 7 weeks (not necessarily to reach the end – you can stay on the desired result).

style="height:18px; width:105px">

90

Week workout

Regulations: the number of repetitions between sets

Total standards

1 approach

2 approach

3 approach

4 approach

5 approach

1st week

5

5

5

2

3

20

2nd week

10

5

5

5

5

30

3rd week

20

15

15

10

10

70

4th week

30

10

15

15

10

80

5th week

30

20

15

15

10

6 week

30

25

15

15

10

95

7th week

30

20

20

20

10

100

Use additional loads

Some experts do not recommend to do push-UPS on the bars more than 100 times – the benefits of this will not. Better to move gradually on dips with the weights based on the cargo you can move on from that moment as you will be able to squeeze more than 30 times). Benefits push-UPS with weights that muscle size (muscle mass) grow stronger.

As the additional weight on the exercises you can use:

  • Special sports weights including mount, weightlifting belt, a series of weights to adjust weight.
  • Fitness pancakes desired weight, which can be fastened to the body with ropes. Own hands to secure cargo with a rope is not recommended, as it is difficult to provide a secure fit. Better to ask for help from a trainer.
  • Vest-weighting. Though it will cost more than ordinary goods, but the vest more convenient. It is possible to put on and take off independently, the preparation will take a couple of minutes. In addition the jackets safe (not exactly fall at the wrong time due to bad mounts).
  • Your hands can be done weighting the rope, bag and sand. Also your hands can make backpack shopping in a conventional backpack, you need to fill the earth, and put a regular books or bricks. To put on a backpack should be ahead of him.

To summarize: a push-up on floor boards is a simple and functional exercise in the workout program bodybuilders. With pushups, you can quickly (faster than in the bench press) to gain muscle mass of the thoracic and triceps. They also allow you to increase the power capacity and flexibility of the shoulder Department. Most importantly, observe safety rules, gradually increase the load, do not interrupt an exercise program – in this case the result will not wait!