How do you properly workout with a dip machine? Tips on how to workout with dip machines.
A dip machine is offered in many gyms, it is used to train chest muscles, triceps and shoulders. The dip machine can be found in different designs. For an effective workout, so that the muscles are not overloaded and it does not come to painful injuries of the muscles, the correct settings on the dip machine are important. Dips are one of the basic exercises in weight training, the focus of the workout is placed on the chest or triceps. Dips can be performed as an alternative or as a supplement to the bench press. If you don't feel like going to the gym, you can get a dip machine at home, but you should familiarize yourself with the workout at the gym and get instruction from the fitness trainer before buying one.
How to use a dip machine
When training with dip machine you build up or strengthen the muscles of the chest, shoulders and triceps. The training with dip machine is particularly efficient if you always offer your muscles new training stimuli. This is only possible by varying your exercises again and again. If you are just starting to train, it is important to get off to the right start. Your muscles can't handle heavy weights at first, so it's important to train with a light weight at first and then increase the weight and difficulty as you build muscle. Dips are also referred to as bent-over presses and are performed on bars. The dip machine has bars that you need to adjust accordingly. You perform the dips with your own body weight, and for support you need a parallel bar, which means two handles that are parallel.
The right preparation
For efficient training with dip machine, proper preparation is important, it depends on whether you want to train the triceps or the chest muscles. When training the triceps, the bars should be placed as close as possible, if the support distance can be varied, while when training the chest muscles, the bar distance should be wider. When training with dip machine, you should adopt the correct basic posture from the beginning:
- Lean on the bars, your body should hang freely between them.
- Keep your torso straight and your chin up.
- When exercising the chest muscles, you should lean forward as far as possible. The effect is enhanced by bending the lower legs and tilting the head and upper body forward.
- When training the triceps, you should keep as upright as possible.
Correct execution
After the correct preparation, in which you pay attention to the correct posture when training with dip machine, the execution is important. To do this, after assuming the basic posture, slowly lower the upper body by bending the arms. When training with dip machine, the arms should be bent about 90 degrees in the final position. From this position, immediately push yourself back up on the dip machine. You should never push your elbows all the way through. This way the elbow and shoulder joints are less stressed on the dip machine. Now lower your upper body again.
Useful tips for training with dip machine
You should always use the full range of motion when training with dip machine. Always keep your movement speed under control and do not abbreviate the movements on the dip machine. It is often still difficult for beginners to lift their own body weight. The workout is made easier with dip machines that have a counterweight. You perform the dips with a lower resistance than your own body weight. Later, when you are able to do the dips with ease, you leave out the counterweight. You can vary and intensify the training with different adjustments of the bars and with the help of additional weights such as weight belts. However, you should only use such additional weights when you can do at least 10 repetitions.
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Editors fitnessmarkt.de (EA)
Published on: 6 October 2014