Dips (Parallel Bars) Muscle GrowthPerform parallel bar dips at home gyms. Consider buying dip bars and weights for maximum muscle gain.
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Dips. In bodybuilding, parallel bar dips are an excellent exercise. With a dip belt, weight plates can be attached. Gravity pulls down the bodybuilder. Consider this exercise to gain mass.
If you want to do dips at home, it is best to buy some special parallel bars. You can purchase these cheaply. They cost about as much as a simple weight bench.
Dips are a great compound exercise. They work your chest and arms. Your triceps will fill out and look thick. This picture shows my chest muscles after a few years of dips.
1. Pectoral (chest) muscles
2. Triceps (upper arms)
3. Entire body (compound exercise)
Finding a good set of parallel bars for your home gym is challenging. It is possible to make your own. But buying a set is easiest.
Equipment You can buy expensive and very large equipment, or buy a simple dip stand. I review the Ultimate Body Press dip stand.
Assembly I had some problems assembling the Ultimate Body Press dip stand. The pipes seemed to be too tight.
Note The Ultimate Body Press dip stand is essentially a bent pipe with padded handles on the top sides.
1. Safe at home.
2. Consider specialty equipment.
How can you do pull-ups at home? If you do not have handy bars, or are near a park that does, you can install a pull-up bar in your home.
Bars Special bars fit in door frames. They are sturdy and efficient for your workouts.
The triceps dip requires a flat bench, as for weight lifting, and a folding metal chair. Position the chair at a length away from the bench.
Then Put your feet on the metal chair and your arms to your sides on the weight bench.
Next Lower your butt down in front of the bench. Your feet will remain perched on the chair.
Tip Repeat this ten times or however many times are possible. Try not to go too far down—this might cause an injury.
With a dip belt you can do weighted parallel bar dips. It is important to avoid injuries with parallel bar dips. Here the muscle activation is similar to the bench press.
There are also other types of dip stands you can purchase. You could even build one yourself out of pipes. This requires some time.
Power tower If you have room, a piece of equipment called a power tower can be used. A power tower also works for pull-ups.
A good exercise.
Dips are not a trivial or unimportant exercise. They are better than pushups because you can do them with weights.
Home gym For a home gym, dips are in some ways a better option than bench presses, particularly when done alone.
Tip The risk of injury is less. There is no bar that can crush you. Dips work similar muscles as the bench press.
There are problems with dips. Many beginners find doing dips impossible. If you can do pushups, dips are somewhat more difficult.
Safety Dips even on good equipment can cause shoulder injuries. Dips on bad equipment are more dangerous.
Most beginners to strength training will not be able to perform a dip. How long will it take a new lifter to perform dips?
Answer The number of dips you can do depends on your strength. It also depends on your weight.
Tip After a while you will be able to do 10 dips in a set with your body weight.
Weighted After this, you can proceed to weighted parallel bar dips in sets of 10. This is the goal for male bodybuilders.
Then Lifters who practice the dip movement are able to do several sets of 8-15 dips or weighted dips.
If your exercise routine includes dips, you will become strong enough that these are easy. You can use a dip belt to gain more strength.
Note Dip belts help make dips harder. This leads to increased muscle mass for bodybuilders.
Dips with weights.
Parallel bar dips build your chest and triceps. It is important that you practice them regularly as you train.
Belt You may need to purchase your own dip belt to add plates to your dips and gain more strength.
Tip With a dip belt, the weight is attached usually by a chain at the front between your legs.
Depending on your bars, you may need to wrap the chain through the plate a couple times. This ensures it does not touch the ground.
Note I found that dips are more enjoyable and balanced with a dip belt. At some point you will need to add more weights.
And It is better to use a dip belt than to try to hold a dumbbell with your feet. A dumbbell reduces the stability of the movement.
Dips have always caused me some degree of lightheadedness. For me, this is an aspect of strength training that I enjoy—the hard exertion and even the pain.
Note I have no way to prevent the headache after dips. Using less weight or fewer repetitions may be helpful.
And Over the years, the headache has not caused any problems for me or proven to be a serious concern.
Isolated versus compound.
Isolated exercises (such as triceps dips and biceps curls), are less useful in getting big arms than they might seem.
Compound Doing compound movements like bench presses or even squats provokes faster muscle growth with more hormones.
Tip Dips are a good exercise for your arms—particularly the large muscles on your upper arms.
Also Arm muscles grow in response to hormones which might be better increased with other exercises.
Summary. Dips are an important exercise for bodybuilders. They can even be used to replace the bench press for a home gym—this has safety benefits.
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