Full analysis of the correct way to do parallel bar arm flexion and extension

　　Parallel bar dips and extensions are a very effective compound training movement that can exercise To the lower part of the pectoralis major muscle, triceps and other parts. Mastering the correct method can not only improve the benefits of movements, but also avoid injuries. The following is a detailed introduction to the correct way to do parallel bar dips and extensions.

ready posture

　　Choose the right parallel bars: Choose parallel bars with appropriate height and spacing, usually slightly wider than shoulder width. Stand in the middle of the parallel bars, hold the parallel bars with both hands, and keep the forearms perpendicular to the ground. Keep your elbows slightly bent to avoid hyperextension of the elbow joints.

　　Stabilize scapula: Tighten the shoulder blades down and back to maintain the stability of the shoulder blades, which will help to better exert force during the movement and protect the shoulder joints.

　　Core tightening: Tighten your abdominal and buttock muscles to keep your body in a straight line to provide stable support for the entire movement.

descent process

　　Control elbow joint angle: During the descent, the elbow should be appropriately adducted and the elbow joint angle should be controlled within a suitable range, usually 35-45 degrees, so as to better stimulate the lower pectoralis major muscle.

　　lean forward: Lean the body slightly forward and shift the center of gravity forward, allowing the chest muscles to participate more in the movement instead of relying solely on the triceps.

　　Constant speed control: Lower your body slowly at a constant speed, control the eccentric contraction rate, feel the deep stretch of the lower pectoralis major muscle, and avoid using inertia to descend quickly.

rising process

　　peak contraction: When the body rises to the highest point, perform peak contraction, that is, contract the lower pectoralis major muscle forcefully and hold for 1-2 seconds to strengthen muscle stimulation.

　　Maintain range of motion: Make sure the range of motion is large enough, fully stretch and contract the chest muscles, and improve the efficiency of muscle fiber recruitment.

　　Continuous efforts: During the ascent, continue to exert force without relaxing, and use the power of your chest muscles and triceps to push your body up.

breathing rhythm

　　Descending inspiration: On the way down, inhale slowly to provide more oxygen to your muscles.

　　Exhale rising: During the ascent, exhale forcefully and coordinate with the force movement.

training capacity

　　Reasonably arrange the number of sets and reps: Reasonably arrange the number of training groups and times according to your own strength foundation and training goals. Generally, beginners can do 3-4 groups of 8-12 times each ； After you have a certain foundation, you can increase the number of sets and times appropriately.

　　Gradually increase the load: As strength increases, the load can be gradually increased through weight-bearing training and other methods to improve muscle-building efficiency.

　　Parallel bar dips and extensions are a classic fitness movement. It mainly exercises the lower pectoralis major and triceps muscles, and can also enhance the stability of the scapula and core strength. The correct approach can help you achieve better muscle-building effects and avoid injuries caused by incorrect movements.