Dip (exercise): Difference between revisions
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[[Image:Dipexercise.svg|right|thumb|300px|Dip exercise using a [[dip bar]] ]] |
[[Image:Dipexercise.svg|right|thumb|300px|Dip exercise using a [[dip bar]] ]] |
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A '''dip''' is an upper-body [[strength exercise]]. Narrow, shoulder-width dips primarily train the [[triceps]], with major [[Anatomical terms of muscle#Synergist|synergist]]s being the [[anterior deltoid]], the [[Pectoralis major muscle|pectoralis]] muscles ([[Human sternum|sternal]], clavicular, and minor), and the [[rhomboid muscles]] of the back (in that order).<ref name=ex_triceps>{{cite web|title=Triceps |
A '''dip''' is an upper-body [[strength exercise]]. Narrow, shoulder-width dips primarily train the [[triceps]], with major [[Anatomical terms of muscle#Synergist|synergist]]s being the [[anterior deltoid]], the [[Pectoralis major muscle|pectoralis]] muscles ([[Human sternum|sternal]], clavicular, and minor), and the [[rhomboid muscles]] of the back (in that order).<ref name=ex_triceps>{{cite web|title=Triceps Dip|url=http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html|publisher=exrx.net|accessdate=3 September 2013}}</ref> Wide arm training places 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 triceps.<ref name=ex_chest>{{cite web|title=Chest Dip|url=http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html|publisher=exrx.net|accessdate=3 September 2013}}</ref> |
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==Modern meaning== |
==Modern meaning== |
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Revision as of 02:51, 12 September 2019
 | This article needs additional citations for verification. (July 2013) |
A dip is an upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).[1] Wide arm training places 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 triceps.[2]
Modern meaning
To perform a dip, the exerciser supports themselves on a dip bar or from a set of rings with their arms straight down and shoulders over their hands, then lowers their body until their arms are bent to a 90 degree angle at the elbows, and then lifts their body up, returning to the starting position.
Variation
Usually dips are done on a dip bar, with the exerciser's hands supporting his or her entire body weight. For added resistance, weights can be added by use of a dip belt, weighted vest, or by wearing a backpack with weights in it. A dumbbell may also be held between the knees or ankles. For less resistance, an assisted dip/pull-up machine can be used which reduces the force necessary for the exerciser to elevate their body by use of a counterweight. One may also use resistance bands hooked under their feet to help if they lack the strength to properly perform a dip.
In the absence of this equipment, a lighter variation of the dip can be performed called the "Bench Dip". The hands are placed on one bench directly underneath the shoulders or on two parallel benches.[3] The legs are straightened and positioned horizontally; the feet rest on another bench in front of the exerciser. This variation trains the upper body muscles in a similar though not exact manner as the normal dip, whilst reducing the total weight lifted by a significant amount. This exercise can be done also off of the edge of a sofa, a kitchen counter, or any surface that supports the lifter.
See also
- A muscle-up is a pull-up that transitions into a dip, whether on a horizontal bar or rings.
- Pull-up (exercise)
References
- ^ "Triceps Dip". exrx.net. Retrieved 3 September 2013.
- ^ "Chest Dip". exrx.net. Retrieved 3 September 2013.
- ^ "Chest Dip (between benches)". exrx.net. Retrieved 3 September 2013.