In addition to many different strength machines, various gyms also offer the well-known dip machine. This is usually available in different versions and is essential for effective training of the chest muscles, triceps and shoulders. So that the muscles are not overstrained too much, however, the correct settings should be made on the dip machine. Unfortunately, this point is often ignored by beginners or the settings are approached too carelessly. However, this can have bad effects on the body.
What is a dip machine?
The dips are part of the solid basic training if the strength sport is to be practiced. The focus here is clearly on the chest and triceps. The dips can be used very well as an alternative or even as a supplement to the bench press. However, if you like, you do not need to visit the gym, but you can get a dip machine for home use. Before buying and using it, however, interested parties should insistently deal with the handling of the dip machine, because, unfortunately, mistakes in the application occur again and again. After a good briefing by a fitness trainer or specialist, however, nothing stands in the way of use.
Common mistakes when using the dip machine
Priority is given to working chest, shoulders as well as triceps with the dip machine. By this stipulation, solid strengthening is created over time, which is also quite desirable for weight training. However, working on the dip machine is only profitable if the training stimuli are structured differently. Thus, the exercises should vary as much as possible and not be subject to monotony. Important, so that the start can also succeed, is a good basis. Since the muscles cannot cope with endurance, especially in beginners, the weights should be light. Only with increasing muscle development is also an increase in the weights for the dip machine useful. Thus, the degree of difficulty should be gradually increased so that the muscles are not overloaded.
Dips are also popularly referred to as flexion supports by professionals - since the dip machine has special spars, it should be adjusted accordingly to avoid incorrect exercises. After all, each dip is performed with your own body weight, so a parallel bar is also necessary for support. These two handles are set parallel and optimize the workout.
Preparation for a useful workout on the dip machine
A warm-up should not be underestimated in strength training either, so this part should not be omitted here either. When training for the triceps, the respective bars should be set as close as possible - if it goes to the chest muscles, the distance is increased.
After this preparation, of course, care should be taken to ensure correct posture when training with the dip machine. To do this, it is best to adopt a good basic posture before the upper body gradually and slowly descends. The arms are bent for this and the arms are finally brought into a final position of about 90°. From this position, the athlete certainly pushes himself up on the dip machine. Caution: Here, the elbows should never be pushed through completely, because only in this way can the elbows and shoulder joints be less stressed. Finally, lower the upper body again before repeating the moves.
Useful tips and tricks
Overall, users should utilize the full range of motion for dip machine use. For this, it is essential that the speed of movement is always under one's own control. It is often difficult for beginners to use their own body weight optimally. However, with the help of counterweights, training on the dip machine can be perfectly optimized. In the course of this, the lower resistance of the body is used - at a later stage, when the dip machine can be mastered without problems, the counterweight may simply be omitted. By adjusting the bars and the help of the additional weights, the training belt can be adapted to individual specifications to make the work-out work.
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Published on: 20 April 2015