Monday, January 2, 2012

Workouts for Lower Chest & Triceps

Performing lower chest dips and triceps dips requires the use of a dip station that has two bars to execute the dips on. Both exercises are performed similarly but with one slight variation. In lower chest dips, you lean forward about 45 degrees, which allows you to come down closer to the bars to target the chest muscles. When doing triceps dips, your torso is kept upright to isolate the triceps brachii. However, both exercises still work the triceps brachii.

Chest Anatomy

The pectoralis major and minor muscles -- the chest muscles -- are located on the front portion of your torso below the neckline and above the abdomen. These muscles are responsible for various movements of the shoulder joint like adduction. The pectoralis major has two heads which are located at the sternum and the clavicle. The pectoralis major is directly targeted in bench press motions. The pectoralis minor is located to the sides of the pectoralis major and has three heads. The pectoralis minor is attached to the third through fifth ribs and is directly targeted in the chest dip along with the sternal head of the pectoralis major.

Triceps Anatomy

The triceps brachii muscle is located on the backside of your arm between the elbow and the shoulder. It is primarily responsible for the extension of the elbow and the shoulder joints. Bar dips and chest dips both target the triceps brachii. However, the chest dips activate the chest muscles, which takes some strain off the triceps. In the traditional triceps dip exercise, the triceps are the primary muscles used.

Triceps Dips

Although there are variations of the triceps dips, like on a bench or a dip machine, the bar dips is considered the traditional method and the most difficult variation of dips. The difficulty lies in having to push up your bodyweight without any assistance from a machine or a bench. To begin, grab each bar with your palms facing inward. Push yourself up by extending your arms, but do not lock your elbows. If you need assistance getting to the upright position on the bars, then use a step or stool. Shift all your bodyweight to your hands and slowly lower yourself down toward the floor but only until your elbows reach a 90-degree bend. At that point, push yourself back up and repeat. Keep your torso upright and your elbows to your sides at all times. Typically, your knees are bent with your feet behind you so your legs don't hang down and touch the floor when performing the dip. Do this exercise for three sets of eight to 12 reps.

Lower Chest Dips

This variation of the triceps dip calls for you to lean forward when performing the dipping motion. Instead of the upright position, you lean forward roughly 45 degrees. Although you are still working your triceps, the forward lean activates the chest muscles more which decreases the load on the triceps brachii. Therefore, your triceps won't be exclusively targeted like in the triceps dip. To begin, grab the bars and push yourself up. Lean forward 45 degrees and when you come down, you come until your lower chest is even with the bars. Also, your elbows are allowed to flare out so that you can get down low enough for your chest to be even with the bars. Push yourself back up without locking your elbows at the top. Perform this exercise for three sets of eight to 12 reps.

 
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