Machine chest dips
Being a very effective upper body exercise, the dip machine is a great way for those who can not perform body weight dips, or do not have access to a dip station, to perform the exercise with a changeable resistance. A sound route for a beginner would be to use the chest dip machine until they can perform the desired number of repetitions with a weight equal to that of their body weight, then move onto bodyweight dips on a dipping station.
Chest dips will specifically target the chest to a greater degree if the trainer leans forward during the execution of the movement, flaring the upper arms outwards. The opposite will shift stress onto the triceps, torso upright with the upper arms tucked to the side of the torso.
The chest dip machine is also a good choice for those who wish to use different forms of training techniques using the dip exercise, such as drop sets. The easy change of resistance can be useful for those who perform drop sets and have to change the resistance freely and quickly.
Performing machine chest dips
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Change resistance on machine to correct weight.
- Position body in machine as stated on machine instructions.
- Grip handles on the machine.
- Keeping good posture, lean torso forward and flair arms out.
- Press the levers down, extending your arms to peak contraction.
- Slowly let the levers return so that the upper arms are parallel (or slightly higher) to the floor.
- Repeat for desired repetitions.
Machine chest dips courtesy of Fitness Uncovered - Bodybuilding & Fitness
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