We are searching data for your request:
Upon completion, a link will appear to access the found materials.
With or without added weight, chest dips - a bodyweight exercise performed using a wide dip bar - primarily target the pectoralis muscles while engaging the deltoids, triceps, lats and rhomboids as synergists. Whether you lack the necessary equipment for chest dips or you're simply seeking to add variety to your upper-body regimen, a handful of exercise serve a similar purpose, although none work the muscles in exactly the same fashion as chest dips.
Like chest dips, bench dips rely on bodyweight. This exercise targets the triceps, but it also engages the deltoids, pecs, rhomboids and lats, much like chest dips. To perform bench dips, position yourself between two parallel benches with your hands on the edge of the rear bench and your heels atop the front bench. With your legs extended straight out, lower your body until your rear end touches the floor and then slowly raise yourself back to the starting position. For a weighted bench dip, place a weight plate in your lap.
While weighted chest dips primarily work the pecs and engage the shoulders and triceps as secondary muscles, narrow-grip pushups target the triceps and engage the pecs and shoulders as synergists, or muscles that help other muscles complete a movement. For this exercise, begin on your hands and knees and place your palms flat on the ground below your shoulders with your index fingers and thumbs touching each other to form a diamond shape. Extend your legs behind you with your feet together so that your body makes a straight line from head to toe. Keeping your weight balanced, lower your body until your chest comes as close to the ground as possible without actually making contact. Hold for a count and repeat. For a weighted variety, wear a weighted vest or place a weight plate on your upper back.
Decline Bench Press
The decline bench press, like the weighted chest dip, challenges the chest and shoulder muscles. This exercise also employs the triceps as synergists. Lie with your back flat on a bench set to a decline of about 30 degrees. Hook your feet under the leg brace. Under the supervision of a spotter, grasp the rack-mounted barbell with an overhand grip at the positions indicated by the hand guides. Remove the barbell from the rack, holding it straight, and then lower it slowly to your chest. Hold for a count and return the barbell to the starting position.
Close-Grip Bench Press
Although the close-grip bench press engages the triceps more than the weighted chest dip, it hits the same main muscles groups, including the deltoids and pecs. In addition, this exercise works the biceps brachii as dynamic stabilizers, or muscles that assist in joint stabilization. Perform this exercise just as you would a decline bench press, but use a flat bench and place your hands on the bar at shoulders-width apart.