< strong>Tricep Dip: One of the best upper limb training movements
Goal: Train the triceps brachii and lower pectoralis major muscles, Scapular stability, core muscles
Parallel bar dips and extensions can not only exercise the strength of the upper limbs (chest, triceps), but also help you build stable shoulder core and core strength!
But it is not easy to do parallel bar dips and extensions!
Two of the more common problems are in It’s about the scapula!
First, the scapula is retracted too much and the two elbows are too close together;
The second is that the scapula depression (Depression) is locked too tightly, which greatly reduces the range of motion.
Action Tips:
1. Throughout the activity, the forearm should be kept as stable as possible, with the elbow Keep it directly above the hand grip position throughout.
2.Lean your upper body forward slightly so that your chest points towards the ground.
3. When the body falls, relax the scapula and allow the shoulders to be lifted up. You should feel the pull of the chest and triceps, and avoid tightening the upper trapezius muscles to draw the shoulders toward the ears.
4.When pushing up , the shoulder joint and elbow joint should move at the same time, the tilt angle of the upper body remains unchanged, and the body can maintain a forward movement throughout the whole process.
5. Imagine changing an ordinary push-up (body horizontal) to a nearly vertical state, which makes it easier to find the feeling. (The prerequisite, of course, is to effectively master push-up skills)
Shoulders are easily injured during parallel bar dips and extensions! The following are safety tips
1. Step by step
Due to insufficient muscle strength, beginners should avoid using their entire body weight to perform parallel bar arm extensions and assisted instrumentation at the beginning. Or using elastic ropes to reduce resistance is a more ideal method
2. Do not drop the trunk too low
If the trunk drops too low it will cause additional shoulder tension. Stretching (elbows behind the torso) can lead to insufficient muscle strength and joint instability, so when descending, just keep your elbows just to the side or behind the body.
3. Parallel bars The distance should not be too wide: When the parallel bars are too wide, it will increase the shear force moment on the shoulders (the shoulders are the fulcrum). The greater the distance, the greater the shear force distance. It is best to keep the width of the parallel bars consistent with the shoulders. Same width
Abduction of the elbow will result in an abducted shoulder position. At this time, less part of the humeral head sinks into the glenoid socket, so the joint is more difficult to stabilize, so the elbow should be close to the side.
p>5. Avoid plank arm flexion and extension movements
During plank arm flexion and extension, lowering the body can easily cause shoulder overextension, which can lead to joint instability. p>
6. People who are not suitable for parallel bar dips
If you have experienced shoulder dislocation or shoulder separation trauma, or are overweight, it is best to avoid it This movement. Finally, if you feel pain or discomfort in your shoulder, stop this movement., don’t bear the pain and “get through it”.
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