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Note I have immediately included other types of ‘dips ‘other than the
standard press ups, these being handstand dips and the parallel bar press
ups, great muscle makers involving whole masses of upper body fibres,
including all sections of the pectorals, inner, outer and lower upper
heads, the deltoids, the’ lats ‘and upper back, neck and all three heads
of the triceps. A recent addition in the wide range of dips styles is the
reverse bench dips usually with added poundage placed across the hips.
The common variations of dips to be covered in more detail in this article
have for many years been the staple backbone of muscle building systems
from the days of Roman gladiators and military training to the turn of the
century popular muscle by mail systems of McFadden, Leiderman,
George Jowett and Charles Atlas…used with success by
literally millions of satisfied pupils. Today, without fail all
bodybuilders of knowledge and experience use their own tailored versions
of these same exercises.
Let us take a closer look at each dipping exercise, and try to discover
the possible variations and usages. We will also include some records
pertaining to the exercises just to give you some idea of the high
standards already achieved. Our first exercise is the standard floor dip
or press ups.
The most popular of all pre contest muscle pumpers, hitting deltoids,
triceps and pectorals, always perform press ups in good controlled style.
Commence by lowering yourself to the floor, face down, body outstretched
and supported on your hand and toes. Have hands approximately shoulder
width apart. Keep body straight without sagging in the middle, loer to
the floor and just touch chest, without relaxing or collapsing. Push
yourself back up to arms length for one complete repetition repeating in a
steady movement, pushing out as many reps as possible With practise work
up to reps of about 25 to 30, have a brief rest and then repeat in the
usual system of sets. For progression try having a training partner press
down onto your shoulders, lightly at first then gradually in creasing the
pressure as you gain strength. Many people find it possible to perform
press ups with a partner actually sitting upon their shoulders or lower
back. In place of human resistance, regulation discs can be put onto your
shoulders with record poundage lifted in this fashion being in excess of
100ks.
 The standard press up is a far safer exercise for the chest for lone
trainers than the bench press, many variations are possible, for example
using different hand spacing brings selected results for the pectorals. A
wider hand stance will effect the outer pectorals, medium width push ups
bring the anterior deltoids more into play, and exercise for the middle
pecs and also the triceps more directly, whilst press ups with hands close
together provide excellent inner pectoral exercise and again make it even
tougher for the triceps..
As we mentioned at the onset, press ups are extremely useful to all
bodybuilders, being adaptable to suit the weakest or strongest trainee.
The very frail beginner can simply practise pushing away from a wall or
desk/table top starting from the full upright position, later graduating
to press ups form a lower bench or chair. Eventually progressing to the
standard or normal floor dip. Bodybuilders can practise the dips between
chairs, benches or special floor dip stands, this method allows an extreme
range of movement giving you chance to try out the old strength stunt of
having your feet on one chair and hands on two others, and then dipping
down low enough between the chairs to attempt to pick up a match box or
handkerchief with the teeth.
The higher the legs are raised the harder the exercise will become.
Placing more stress upon the triceps and deltoids, with the logical limit
in raising the legs being the position known as a handstand. Hand stand
dips are very tough, hard enough without added resistance and yet some
performers have been able to dip from the handstand and lift extra weights
either via a strap around the neck, a weighted belt and discs attached, or
again by lifting the weights with the teeth.
American bodybuilder, old timer Ray Van Cleef was featured for
years in the famous Ripleys BELIEVE IT OR NOT columns performing a
hand stand dip on pedestals while lifting up a 112lbs or 50kgs anvil by
means of the teeth. Later in the so called Golden Fifties muscle star
Bill Columbick another American made six complete reps in the
handstand dip, again on pedestals with a 45lbs barbell plate strapped onto
his back. Endurance feats are usually by light -weight athletes. Back in
1985 Chung Kwin from Hong Kong completed 1,985 reps in one
hour (more endurance feats and stats to follow). Even these type of
handstand dips can be made tougher by resorting to the press up from an
elbow. stand or so called Tiger Bend.
The old time strongman Sig Klein
used to be able to complete 16 reps or more in this fine stunt, but it is
rarely practised today except by top gymnasts and if you followed the
latest Olympics ( 2004 in Greece) you can not help notice the super
development of the gymnasts who practise such stunts daily resulting in
amazing deltoids, triceps and all over excellent upper body
development.
continued
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cont'd...Yet
another way of progressing with standard floor dips is to gradually move
the effort over to one arm, eventually resulting in single arm dips. To
make balance easier, adjust the foot position and tilt your body somewhat
sideways. Top athletes are capable of high reps even in this advanced
variation, with totals of fifty or more consecutive push ups being
accomplished . For yet even tougher stuff, try press ups with thumbs only
or just finger tips and for the ultimate surely it must be hard to beat
the record of Henry Lee Welch from the USA who reputedly did
100 consecutive press ups on one finger back in 1985.9 (See later for
current records in the various press up styles)
Although the record breakers boast some incredible numbers, for the novice
50 consecutive reps or more is quite good, but you need to be able to make
200 or more to be really worthy of a mention.
 The third form of dipping is the popular vertical dips on parallel bars
style. The main essential for gaining maximum benefit form this anywhere
anytime exercise, which is adaptable to suit all strengths and builds
shoulders, neck , upper arms, grip and massive chests….. all with one
exercise…. Is regular practice, and with progressive resistance. Most
trainees use full range dips, ie. Lowering to the deepest position and
fully stretching all muscle groups, then pressing up so that arms are
completely locked. Other champions prefer a non -lock or continuous
tension style for both shape and mass building.
Beginners will find their own bodyweight sufficient resistance by at first
building up the reps to 20 or more, later adding extra weight ,usually
achieved by hanging standard barbell discs to a belt worn around the waist
or slung around the neck. A surprising amount of weight can be lifted over
and above bodyweight in this superb exercise, so do not be inhibited by
the poundage you attempt. Early star Marvin Eder famous for his
bench pressing abilities and the resulting pectoral development, could do
vertical dips with huge extra weights, once dipping ( circa 1953) with two
men weighing a total of 435lbs hanging onto his lower body. Modern big
boys find little trouble with an added 100kgs or more to make their
muscles scream for relief in vertical dips. As for high reps, it must be
hard to beat the now ninety year old legendary fitness king Jack La
Lanne of US television fame who made 1,000 vertical dips in
under 35 minutes way back in 1954, doing the dips in quick sets, but at
no time leaving the bars.
Vertical dips really do attack the lower pecs and thus force the muscles
to grow, and of course also pump your lats, and triceps. .Some people call
vertical dips the upper body squat., because it involves so many muscle
groups. If you are short of time to workout, then this is one great
exercise to choose to cover a host of body parts..
Handstand dips, tougher on triceps work the complete shoulder group with
some added benefit for the upper pectorals. Our old friend the basic press
up or floor dips has even greater capabilities and range. Try two sets of
close grip/hand spacing for inner pecs, two sets of ten or more reps of
medium hand spacing for middle pecs, and anterior deltoids and triceps,
and finish off with a final two sets of maximum reps wide grip push ups
for outer pecs, shoulders and again triceps. You can even finish off your
basic bench presses for a final maximum pump… it builds a lot of muscle
and it is surely worth trying “Dips for Development”
© David Gentle 2004.
Some examples of current dipping records. Note the author does not suggest
such high reps or exhaustive workouts for the purpose of building muscle.
Nor am I (David Gentle ) always happy with the methods or style of the so
called dips that some record breakers demonstrate. For DEVELOPMENT sake it
is far better to use good controlled and full range style . However the
records demonstrate just how far it is possible to go in any physical
pursuit. Updates can be forwarded to this site, we are always interested
in our readers abilities. D.G.
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RECORD HOLDERS |
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Nine Times Guinness Book of Records holder, had now added two more records
to his list. i.e. for the number of parallel bar dips and press ups
completed in a minute Simon Kent at Lincoln College did 145
press up, in a minute, then after half an hour rest, did a further 152
dips on parallel bars in another minute. He also beat his own record in
dips, by completing 3,929 reps now the current record. Simon is 39 and
does the dips for charity to raise money for cancer wards in Lincoln.
(circa Sept 2004 ) |
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Paddy Doyle holds record for most press ups in a year at 1,500,230
( Oct 1988 to Oct 1989 ) |
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Most non stop press ups stand at 10,507 by Minoru Yoshida |
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In one hour 3,877 by Bijender Singh of India in 1988. |
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In 5 minutes most press ups were done by
Giuseppe Cusana at a football
game in UK being 441 reps |
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Paddy Doyle did 16,723 ONE ARM press ups in a week in Birmingham UK
back in 1996 |
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Canadian Doug Pruden made 1382 ONE ARM press ups in 30 minutes on 30th
July 2003 in Edmonton.
He also did 1000 push ups on his fists in just over 18 minutes. |
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Paul Lynch from G.B did 124 push ups on ONE FINGER in London back in 1992. |
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For sheer madness and DON’T COPY..how about
J. Schneider making 112 reps
pressing up on raw eggs, or Terry Cole of GB, who back inn 1995 pressed up
for one hour on BROKEN GLASS making 2,342 reps. Crazy or what?? |
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For those interested solely in records, visit the
Guinness Book of World
Records web site ,also try
www.pushups.org or
www.recordholders.org
For bodybuilding
and muscle STAY WITH
www.robertuniverse.com
Try Dips for Development
© Copyright by David Gentle
All Rights Reserved
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