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Close grip dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. [1] Wide shoulder width dips place additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the ...
Tricep dips can seamlessly be integrated into upper-body or full-body workouts. For strength, aim for 3-4 sets of 8-12 reps. If you’re focusing on endurance or toning, try doing dips in a timed ...
Full-body workouts are a time-efficient way to hit all major muscle groups and ensure balanced development. ... (Work to 1 set of 5, then 3 sets of 5 at 85% of your top set) B1. Lat Pulldown (3 ...
Muscle-ups; An intermediate calisthenics exercise. Performed by a combination routine of a pull-up followed by a dip. May be done on pull-up bars or rings. Planche; One of the most advanced exercises, which may be achieved after years of training. It is performed by protracting and depressing the scapula balancing the body on two arms.
When dip bars have clearance under the handles, they also allow the exerciser to do things like hip abduction leg raises, to work muscles like the gluteus medius. Dip bars that are high enough can also be used via having the hands below the bar instead of on top of them, using the finger flexors to hang on.
Keep in mind that, for multi-joint movements like squats or rows, you may need a stronger band, while exercises targeting smaller muscle groups like the rotator cuff muscles (stabilizing muscles ...
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[1] [3] [4] The trapezius, infraspinatus, and brachialis muscles are most active at the beginning of the pull-up; the latissimus dorsi, teres major, and biceps brachii reach peak activity during the middle of the movement, and the triceps brachii and subscapularis experienced maximum activity at the top of the movement. [5]