Parallel Bar Dips
Description
Overall, the dips exercise trains the front of the shoulder, the chest and the triceps. However, the muscle recruitment depends on the technique used to perform the repetitions. If the trainee leans forward while performing the dips exercise, maximal activation occurs at the chest. If you were to maintain an upright posture while performing the dips exercise, maximal recruitment is drawn from the triceps. It is important to note that if you’re performing parallel bar dips with an upright posture (the triceps version), then the range of motion should be limited to reduce the risk of sustaining a shoulder injury.
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Execution
- Grasp the bars with each hand and support yourself with your arms extended.
- Inhale and if targeting the chest, tuck the chin down, bend the elbows and lower your body down until the arms reach a 90 degree angle while leaning slightly forward. A stretch should be felt within the chest and shoulder region.
- Inhale and if targeting the triceps, keep the chin up and bend at the elbows while maintaining an upright body position. The arms should not bend beyond a 50-60 degree angle. Bending the arm too much and going down too low will place unnecessary stress on the shoulder joint.
- Exhale, extend the arms and drive the body back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
When performing the dips exercise using the parallel bar, you can attach a barbell to your weight belt (using a chain) and by doing so, you can increase the resistance, thus - the difficulty of the exercise.
Bent Over Cable Press
Description
The bent over cable press is a rather advanced movement that requires a great deal of stability. The stabilization requirements are what makes the exercise so effective. The body meets the stability demands through the recruitment of additional stabilizing muscles. Also, it trains the muscle groups to work together as a kinetic chain. For example, during movement execution, muscle recruitment is not only limited to the chest and the triceps. Muscle contraction and stabilization demands are also placed on the core, the shoulder region, the legs, as well as other muscle groups. The bent over cable press makes a great pre-exhaustion superset finisher when combined with the standing cable crossover exercise.
Execution
- Select the appropriate weight and grasp a pulley cable attachment in each hand.
- Move both pulleys down to a point where you have your arms extended with knuckles facing the ground.
- Bend over at the hips while placing one leg forward and the other leg back for stability. Move the arms to a position that has your elbows in direct alignment with your wrists.
- Exhale and push both arms forward in a similar fashion to the technique used for the chest press.
- Inhale, flex at the elbows and return movement back to the position described in step 3.
- Repeat until desired number of repetitions are completed.
Decline Barbell Press
Description
By performing the decline barbell press, you can specifically target the lower aspect of your chest. It’s actually one of the best lower chest exercises that you can do. The lower aspect - specifically the sternal site of the pectorals - is both larger and stronger than the upper (clavicular) portion of the chest. This allows heavier weights to be lifted when training on a decline.
Execution
- Hook your lower legs under the shin pads and lean back until your back is against the bench.
- Grasp the barbell using an overhand grip that’s wide enough to allow wrist-to-elbow alignment throughout movement decent. To determine this optimal grip width, trial and error should be used during the warm up set.
- Lift the barbell off the safety racks and position it above the chest with the arms extended.
- Inhale and lower the barbell down towards the chest at a controlled speed. Beginners should stop lowering well before the barbell touches the chest. A 90 degree angle is ideal (elbows don’t move below shoulder level). Advanced trainees have developed enough joint stability over time to enable them to bring the barbell right down to the lower chest region.
- Exhale, extend at the elbows and drive the barbell back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Using dumbbells instead of a barbell is a more advanced progression due to the stability required for execution. For information on how to perform the decline dumbbell press, just click the link. The dumbbell version is also one of the best lower chest exercises.
Exercise Ball Flat Dumbbell Press
Description
By substituting the bench for an exercise ball, the dumbbell press becomes much more challenging. Since the stability is reduced, additional muscles are recruited to help maintain the body’s position throughout the movement. Due to the exercise complexity, only experienced trainees should incorporate exercise ball usage for the dumbbell press. Another notable advantage is the movement versatility that the exercise ball delivers. Since the trainee can easily make the transition from a flat to incline dumbbell press, a variation can be executed that incorporates both versions. Instructions on how to perform the flat-to-incline dumbbell press are also available.
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Execution
- Select appropriately weighted dumbbells and sit atop of an exercise ball with dumbbells placed on top of the thighs.
- Gradually step out and move to a position that has your upper back atop the exercise ball. The elbows should be to the sides in preparation to begin the pressing movement.
- Exhale and while maintaining hip-to-knee alignment, extend the elbows and press the weights up and towards each other.
- Inhale and lower the weights back down at a controlled speed while maintaining wrist-to-elbow alignment.
- Repeat until the desired number of repetitions are completed.
Variations
By narrowing your foot placement, you can increase the demand for stability. By doing so, additional muscles willbe recruited - particularly throughout the core - to maintain balance atop the exercise ball. This is an advanced version.
Exercise Ball Dumbbell Flies
Description
Performing flies while using an exercise ball increases the stability demand which in turn, increases both the muscle recruitment and the movement difficulty. All the same techniques that apply during the basic versions of the fly exercise also apply while using the exercise ball. Most notably, the elbows should be slightly bent and pointing downwards while the shoulders should be internally rotated. Also, by alternating the position of the torso on the exercise ball, you can manipulate the targeted region. For example, dropping the hips will place the body in a more favourable position to isolate the upper region of the chest.
Execution
- Sit in an upright position on the exercise ball with appropriately weighted dumbbells positioned atop your thighs.
- Step forward and drop the torso to a position that has the upper back placed atop the exercise ball. Press the dumbbells upward until they are directly above the chest.
- Either drop the hips or maintain knee-to-hip alignment. Your selection will determine the area of the chest in which you will be targeting.
- Inhale and in a controlled arcing motion, lower the arms to the sides until a stretch is felt within the chest.
- Exhale and while maintaining only a slight bent at the elbows, draw them back up to starting position. If it helps, visualize wrapping your arms around a thick tree branch.
- Repeat until the desired number of repetitions are completed.
Variations
Replacing the dumbbells with cables will keep constant resistance on the pectorals throughout all phases of the movement.