EXERCISE: Gym Workouts Oct.19, 2023 - Supersets with Dips

-

EXERCISE: Gym Workouts Oct.19, 2023 - Dips


Hi friends,

How are you doing? Have you eaten? Feeling good? Join me for another session. 

Today Dax Fitness got us doing supersets, together with two (2) types of dips - the bench and the machine.

I pair up with a partner and alternating the following workouts with her. So was my wife, pairing up with my son.

A superset workout is a type of strength training in which you perform two or more exercises back-to-back with little or no rest in between. 

If you're eager to learn more about supersets, I've written about the pros and cons here!

Because they were supersets, we can only manage 3sets of 15reps each.

Here are the line-ups of the supersets:

  • DB Incline Bench Fly 2x15lbs, superset with Bench Dip
  • Smith Machine Incline Press 2x20 》25kg, superset with Seated Triceps Extension 2x12lbs
  • Double Crunch with Weight Plate 5kg and Fit Ball.
  • Cable Triceps Pulldown 21 》26.5 》32kg, superset with Short Bar Reverse Grip Triceps Pulldown 21 》26.5 》32kg
  • Bench Press 2x10 》12.5kg, superset with Machine Dip
  • DB Bench Fly 2x15kg, superset with DB Ab Crunch Press 2x15kg n Leg Raise Hold
Here is the cool video I've compiled for both Oct. 16 & 19, 2023:


About the Dips, here are the read-ups:


Bench dips and machine dips are both great exercises for building strength and muscle mass in the triceps, chest, and shoulders.

Bench dips are a bodyweight exercise that can be performed on a bench or other elevated surface. To do a bench dip, start by sitting on the edge of the bench with your hands shoulder-width apart on the bench. Extend your legs in front of you and lower your body until your upper arms are parallel to the ground. Then, push yourself back up to the starting position.

Machine dips are a weight-assisted exercise that can be performed on a dip machine. To do a machine dip, sit in the machine with your hands shoulder-width apart on the handles. Dip your body down until your upper arms are parallel to the ground. Then, push yourself back up to the starting position.

Benefits of bench dips and machine dips:

Increased muscle strength and mass. Both bench dips and machine dips are effective exercises for building strength and muscle mass in the triceps, chest, and shoulders.
Improved joint stability. Bench dips and machine dips can also help to improve joint stability in the shoulders and elbows.
Reduced risk of injury. By strengthening the muscles and joints in the upper body, bench dips and machine dips can help to reduce the risk of injury.
Increased functional fitness. Bench dips and machine dips can help to improve your functional fitness by making it easier to perform everyday activities such as lifting objects and carrying groceries.

Which exercise is better?

Bench dips and machine dips are both effective exercises, but there are some key differences between the two.

Bench dips are a bodyweight exercise, so they can be performed anywhere without the need for any equipment. However, they can be more challenging than machine dips, especially for beginners.



Till our next session, remain steadfast and stay motivated!

"I can do all things through Christ who strengthens me." (Philippians 4.13)

Fitfully yours, Gary

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡
Visit fit40strong.com/landmine


Visit fit40strong.com/pushup

Visit fit40strong.com/F40Spsquat

Visit fit40strong.com/exercise

Visit fit40strong.com/weightloss

Visit fit40strong.com/hairloss

For any inquiries or tips you'd like to share, don't hesitate to reach out to us at contact@fit40strong.com. 



Comments

Post a Comment

Popular Posts

EXERCISE: Gym - 6 Tips to Motivate Yourself and Stick to Your Routine

-
Image
EXERCISE: Gym - 6 Tips to Motivate Yourself and Stick to Your Routine Are you finding it hard to kick-start your exercise routine and drag yourself to the gym? Trust me, you're not alone in this battle!  After numerous teases on my fat belly , from: My dad, "There's treasure in there!", My gym instructor, "That's a 'beer belly'!", And most of all, my wife, "Your back is more appealing than your front!" I'm motivated! If you're in my shoes, aren't you? So, how did I do it? Well, it wasn't easy, but I found a few tried-and-true methods that helped me kick-start my exercise routine and stick with it. Here are my top tips: 1. Set SMART goals: http://fit40strong.com What do you want to achieve with your fitness journey ? Do you want to lose weight , build muscle , or improve your overall fitness ? Once you know your goals, make sure they are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For example...
Read more

EXERCISE: The Best Type of Exercise for Weight Loss is the One You'll Actually Do

-
Image
"What is the best type of exercise for weight loss?" Hi friend, The best type of exercise for weight loss - to put it very plainly - is the  ONE THAT YOU'LL ACTUALLY DO . If you don't enjoy exercise, you're  LESS LIKELY  to stick with it. So, it's important to find an exercise that you find  FUN AND CHALLENGING . Here are a few tips for choosing the best type of exercise for weight loss: Choose an exercise that you  ENJOY . If you don't enjoy exercise, you're  LESS LIKELY  to stick with it. Choose an exercise that is  CHALLENGING . You should be working up a sweat and breathing hard, but you should still be able to  TALK IN COMPLETE SENTENCES . Choose an exercise that is  SAFE . If you have any health concerns, be sure to  TALK TO YOUR DOCTOR  before starting a new exercise program. Here are a few examples of exercises that are effective for weight loss: WALKING RUNNING BIKING SWIMMING DANCING HIKING YOGA PILATES STRENGTH TRAIN...
Read more

EXERCISE: Gym Workouts Oct.12, 2023 - Landmine Rows and Wide Grip Lat Pulldowns

-
Image
EXERCISE: Gym Workouts Oct.12, 2023 - Landmine Rows & Wide Grip Pulldowns Hi friends, How are you doing? Doing ok? How's the weather?  Trust you're doing well. And if not, hang in there. The storm will pass. As the word of encouragement goes: When you pass through the waters, I will be with you; And through the rivers, they shall not overflow you. When you walk through the fire, you shall not be burned, Nor shall the flame scorch you. (Isaiah 43:2) Today  Dax Fitness   got us doing landmine rows and wide-grip lat pulldowns. Landmine is quite a catchy name, don't you think so.  Landmine One-arm row When I first came across landmine workouts , I thought they were explosive devices.  I mean who can blame me for assuming that? In a forum, people were asking genuine questions about landmine exercises, but many people were not familiar with them.  Some of the answers in the forum are quite hilarious, such as: Q: What are the best landmine exerc...
Read more