Abdominal Dip Chin Station
Abdominal Dip Chin Station
The Abdominal Dip Chin station is used develop the whole upper body without using any free weights. With the Abdominal Dip chin station you can exercise the upper body torso properly.
Abdominal dip chin muscles of development
The Abdominal Dip Chin Station is used to develop the torso of the whole upper body. Also, it also helps you develop the deltoids, biceps, triceps, pectoral muscles, forearms, upper and lower back and the abdominals by carrying out three primary exercises with this equipment.
Appearance and Dimension of Abdominal dip chin station
The Abdominal Dip Chin equipment is made of a bar that is high over head used for carry out pull ups or chin ups, a padded support for the back with two arm rest having hand grips used for performing the abdominal pull ups as well as other different grips on the same arm rest for completing triceps dips. The Abdominal Dip Chin station has a dimension of 90cm x 120cm x 230cm and it requires to be installed in a room with high ceiling. Also the equipment is made of heavy steel gauge and fit properly into home gyms or professional gym.
Precautions and correct technique
The Abdominal Dip Chin station is used to perform four main exercises, the abdominal leg pull up, the tricep dip, the pull up and chin up. When performing the tricep dip, your arm should grasp the arm rest firmly, and then raise yourself off the platform until your arm is fully extended. Your legs should be crossed behind your back; you lean forward and lower yourself down. Ensure that you inhale as you are lowering yourself down; continue going down until your chest is parallel with your hands. As you lift your body up again exhale, and continue until your arm is fully straight again. At the top, do not lock your elbow for a rest, as it will reduce the exercise effectiveness.
Also perform the pull up by grasping the over head bar with your hands facing away from your body. Then you pull yourself up until your head is above the level of the bar, with the bar kept in front of your head, as you lower yourself downwards gently inhale, and repeat the exercise as many as possible. Also you should avoid excessive swinging or movement as you reach the top, as it takes the strain off the shoulder back. This exercise is very useful for developing a deep and broad muscled back.
When carrying out the chin up turn your palm so that it is facing your body as you grasp the bar, then you pull yourself until your head is above the level of the bar, inhale as you lower yourself down gently and repeat the exercise as many times as possible. When lifting yourself make sure you use the muscles of your back instead of your biceps. The chin up is a great exercise used to develop the chest, shoulder and biceps. Also make sure you perform the chin up from a dead angle position as too much swinging will reduce the effectiveness of the exercise.
The leg pull is used to develop the abdominal muscles. Your arm should be rested on the arm platforms, and grasp the handles. Place your lower back against the back padding. Exhale as your raise your knee up until it is parallel with your chest. Your abs should be given a concentrated squeeze as you pause for two seconds at the top, as you lower you leg gently down again inhale. Swinging or bouncing should be avoided as it will reduce the effectiveness of the exercise.
Before using the Abdominal Dip station equipment make sure you are stretched and warm up properly, since most of the exercise are quite tasking. Incorrect form when using this equipment puts your shoulder at risk when performing the pull down; always make sure your head stays in front of the bar as you lift up. Also do not lift your head past the bar with bar behind your head as this will put a strain on your shoulder, and also avoid dipping past the level of the lower chest in order to reduce injury.
Variations in technique on Abdominal dip chin station
Though the exercise performed with this equipment is very intense, but it could be made more tasking with the addition of free weights. Also wearing putting a weighted belt or vest while performing the tricep dip, pull up or chin up will make the exercise more difficult. Also the pull up or chin ups can be performed with one hand.
Benefits
With the Abdominal Dip station you can give your whole upper body a proper work out with the need of a single weight. The exercise performed with equipment is very powerful exercise that will help you develop powerful torso and upper chest.