Gironda dips
How do Execution Gironda dips
Gironda Vince had unorthodox training methods. The bench press was for him an uninteresting exercise of musculation, which gives unsightly breasts in the shape of breasts of woman; not wide and flat like a gladiator's breastplate.
For this, he had his students do dips in a very special way, the famous "Gironda dips", in order to obtain pecs with a classic shape.
Gironda Dips Properties
Main Muscle: Chest
Secondary Muscles: Triceps, Shoulders
Equipment: Body
Exercise Type: Compound
Force: Push
Position In Exercice Of Gironda dips
With your arms almost locked,hold your body above the bars.
Execution Of Gironda dips
The Sir Gironda said :
Use a wide parallel bars set up which permits you to have a spacing of 33 wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.
And Never change this position as this isolates the pectoral muscle
and does not bring the triceps into play as in the elbows back
style.
Also He said that they are many type of doing dips
First Wide Parallel Dips:
Wide grip parallel dips produces a sharp line under pees such as no other exercise in the can produce. Round upper back, chin on chest, elbows painted straight out to the sides (never even slightly back) Feet together, toes pointed down and under face.
Second Parallel Dips:
This pec exercise is done on a 32 wide parallel dip. The form is
as follows. This exercise is done with the body in a crescent position,
head down looking at feet, back is rounded, chest concave and elbows at
right angles to body. The first part of the dip (low position) is the
most important part of the exercise. Pushing from a hanging position
between the bars up to the first 12" is very isolated pec. In fact if
you can't do a full rep this part of the dip is all you need to do. 3
sets of 12 reps on this exercise.
Third nude pec dips
Use a parallel bar 33 wide and remember this above everything else -- elbows must be wide
and straight out from the shoulders.
The head is down, chin on chest and the back rounded forward. The feet
are under the face or slightly in front. Dip as far down as possible and
return as high as you can. Never change this position as this isolates
the pectoral muscle and does not bring the triceps into play as in the
elbows back style.
Finally V Bar 1/2 Dips
32 wide grip facing V end of dip bars. Back rounded, chin on chest and
toes pointed to floor. Press out from low position to lateral position
(upper arms) horizontal to floor and back down. (Use weight belt around
waist for added weight!.
Tips & Safety
- If you don’t have enough strength to perform this exercise, ask a spotter to hold your legs or use a dip assist machine.
- By using a weight belt, you can increase the difficulty.
Variations
- Dips can be done as either a triceps or a chest exercise. The more
you lean forward while
performing the exercise, the more your chest will be involved.
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