Narrow grip parallel bar arm flexion and extension - Narrow grip/wide grip parallel bar arm flexion and extension diagram

Narrow grip parallel bar arm flexion and extension - Narrow grip/wide grip parallel bar arm flexion and extension movement illustration

The difference between Narrow grip parallel bar arm flexion and extension (Chest Dip) and Wide grip parallel bar arm flexion and extension (Chest Dip) is easy to understand from the English name. In order to concentrate on exercise of triceps, Narrow grip parallel bar arm flexion and extension (Triceps) Dip) requires the support rod as narrow as possible. Keep the body perpendicular to the ground as much as possible during the movement, and the legs can move slightly backward.

Target exercise location: triceps

1. Hold the support rod with both hands narrowly, raise the body to the height of the elbows, look forward to the front, always keep the elbows pointing back.

2. Inhale, hold your breath and slowly lower your body until your upper arm is parallel to the ground. .Don’t let the chest and shoulders have a clear sense of pulling, keep the focus on the triceps.

3. Contract the triceps, quickly straighten the elbow joint, push the body up, and return the elbow joint to a fully extended state.

4. Pause for a moment and repeat.

Dip

Triceps Dip

During the movement, the elbow joint points to the outside. The closer the three heads, the greater the force. During the movement, the elbow joint points to the back. During the movement, the posture during the movement

Do not lean forward, raise your head and chest, keep your body perpendicular to the ground as much as possible, and move your legs slightly backward.

2. If each group can do 15 times, you need to carry weights at the waist (or hold dumbbells with legs) and then practice to improve again;

3. If each group cannot do 15 times, each group requires exhaustion and rest between groups as short as possible;

4. If beginners are difficult to hold on to their own weight, assistive equipment can be used in the gym, as follows:

Girls have less strength and can use two stools to support:

5. Fixed instruments are similar to parallel bar support: Lever Triceps Dip