DIPS

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    DIPS


    what hand position works the chest and the triceps?

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    hand position?

    dips WORK the chest and tri's. do you mean like wider or closer to your body?
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    Quote Originally Posted by NJbreed View Post
    what hand position works the chest and the triceps?
    It's not about hand position, but how you lean your body (if you do) which determines whether Dips targets either the chest or triceps more. If you do Dips with no angle/tilt to your upper body at all (i.e. straight up and down), then you are going to target your triceps more. If you tilt your upper body forward slightly when you do your Dips (i.e. lean forward) then you are going to target your Chest a little more.

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    Quote Originally Posted by Guejsn View Post
    It's not about hand position, but how you lean your body (if you do) which determines whether Dips targets either the chest or triceps more.
    Well put! You should also mentally focus on the muscle you are intending to work and that will help emphasize which works more.
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    Quote Originally Posted by Guejsn View Post
    It's not about hand position, but how you lean your body (if you do) which determines whether Dips targets either the chest or triceps more. If you do Dips with no angle/tilt to your upper body at all (i.e. straight up and down), then you are going to target your triceps more. If you tilt your upper body forward slightly when you do your Dips (i.e. lean forward) then you are going to target your Chest a little more.

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    There is you answer, also the wider I grip it seems to put more emphasis on my chest. Something to keep in mind.
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    Elbow tuck is what determines the primary muscle. Proximal to the core is for triceps and distal is for chest.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Elbow tuck is what determines the primary muscle. Proximal to the core is for triceps and distal is for chest.
    Right, head down, feet back, lean forward, elbows out about 45 degrees, targets chest.

    Head up, legs hanging str down, elbows tucked in, targets triseps.
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    What is a good substitute for dips? I read in Chad Waterburys book decline bench?
    Any thoughts\Suggestions?
    MK9
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    Quote Originally Posted by MK9 View Post
    What is a good substitute for dips? Any thoughts\Suggestions?
    MK9

    weighted dips????
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    Quote Originally Posted by jcp2 View Post
    weighted dips????
    Now you're talking!
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    Quote Originally Posted by MK9 View Post
    What is a good substitute for dips? I read in Chad Waterburys book decline bench?
    Any thoughts\Suggestions?
    MK9
    Quote Originally Posted by jcp2 View Post
    weighted dips????
    ^^^. Adding weight to dips makes the exercise far better. However, since it is still essentially the same exercise, but with added weight, then a substitute for dips could be something like Close-Grip Barbell Bench Press.

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    WELL, it's more about body position. BUT, if you try it Larry Scott's ways a la Vince Gironda who invented it, with knuckles facing each other, chin on chest, body bent over with legs well out in front of you, then it's all chest. You must have V-bars to to this exercise.

    Body postion for triceps is straight up and down, to hit the chest more, body can be like I mentioned above or legs crossed behind you so you get more of a forward slant.

    Dips are the upper body squat, KING exercise it is.
    I highly prefer dips over the bench press, especially the bar. But that is my opinion and only that.
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    Quote Originally Posted by Guejsn View Post
    ^^^. Adding weight to dips makes the exercise far better. However, since it is still essentially the same exercise, but with added weight, then a substitute for dips could be something like Close-Grip Barbell Bench Press.

    ~Rosie
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    I am so happy you caught the keyword "substitute" Rosie, I dont have a barbell, but have dumbbells which go to 130 LBS each. They are the Power Blocks and I also have an Incline\Decline bench.
    Would a close grip flat DB bench press work the same muscle groups?
    Thanks!
    MK9
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    Quote Originally Posted by MK9 View Post
    I am so happy you caught the keyword "substitute" Rosie, I dont have a barbell, but have dumbbells which go to 130 LBS each. They are the Power Blocks and I also have an Incline\Decline bench.
    Would a close grip flat DB bench press work the same muscle groups?
    Thanks!
    MK9
    They would and it also provides variety for hand placement (neutral and pronated).
    M.Ed. Ex Phys
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    Quote Originally Posted by REEVESDIESEL View Post
    WELL, it's more about body position. BUT, if you try it Larry Scott's ways a la Vince Gironda who invented it, with knuckles facing each other, chin on chest, body bent over with legs well out in front of you, then it's all chest. You must have V-bars to to this exercise.

    Body postion for triceps is straight up and down, to hit the chest more, body can be like I mentioned above or legs crossed behind you so you get more of a forward slant.

    Dips are the upper body squat, KING exercise it is.
    I highly prefer dips over the bench press, especially the bar. But that is my opinion and only that.

    All hail Vince Gironda the Iron Guru! This is the best way to utilize the dip for chest development.

    http://www.ironguru.com/vince-gironda-dips
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    Quote Originally Posted by MK9 View Post
    I am so happy you caught the keyword "substitute" Rosie, I dont have a barbell, but have dumbbells which go to 130 LBS each. They are the Power Blocks and I also have an Incline\Decline bench.
    Would a close grip flat DB bench press work the same muscle groups?
    Thanks!
    MK9
    Yes.

    ~Rosie
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