{"id":1104,"date":"2021-08-29T11:02:03","date_gmt":"2021-08-29T11:02:03","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=1104"},"modified":"2021-09-09T19:48:01","modified_gmt":"2021-09-09T19:48:01","slug":"chest-dip-on-dip-pull-up-cage","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/chest\/chest-dip-on-dip-pull-up-cage\/","title":{"rendered":"Chest Dip (On Dip Pull Up Cage)"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Chest-Dip-on-dip-pull-up-cage_Chest.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong>\u00a0<em>Chest<\/em><\/li>\n<li><strong>SECONDARY MUSCLES:<\/strong>\u00a0<em>Delts, Triceps<\/em><\/li>\n<li><strong>EXERCISE CATEGORY:\u00a0<\/strong><em>Strength<\/em><\/li>\n<li><strong>EXERCISE TYPE:<\/strong>\u00a0<em>Basic-(Multi-Joint)\u00a0<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:<\/strong>\u00a0<em>Bodyweight<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL<em>:<\/em><\/strong><em>\u00a0Beginner \u00a0Mid-level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>Take the starting position on the uneven bars \u2013 on straight arms, with a grip slightly wider than your shoulders. Bend your knees and cross them so that they do not touch the floor.<\/li>\n<li>As you inhale, slowly lower yourself down, spreading your elbows to the sides. Try to tilt your body forward, bending your upper back. Lower yourself to the point until you feel a good stretch of the pectoral muscles, but do not sag too deep between the bars, otherwise, you will be pulling yourself out of the bottom point with your triceps.<\/li>\n<li>As you exhale, go up in a controlled manner, straining your pectoral muscles as much as possible. Your task is to reach up with your spine. At the top point, tense your chest as much as possible and hold for 1-2 seconds. Do not press your elbows to the body.<br \/>\nDropdown again. Repeat the movement as many times as necessary.<\/li>\n<\/ol>\n<p><em><strong>ADVICE:\u00a0<\/strong>As you begin to master the dips, do as many repetitions as you can. As your muscles get stronger, if your goal is to pump up the pectorals, bring the number of repetitions to 10-15 per set.<\/em><br \/>\n<em>After this load is not enough for you, use additional weights.<\/em><\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":687,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1104","page","type-page","status-publish","hentry"],"rankMath":{"parentDomain":"100extremeworkouts.com","noFollowDomains":[],"noFollowExcludeDomains":[],"noFollowExternalLinks":false,"featuredImageNotice":"The featured image should be at least 200 by 200 pixels to be picked up by Facebook and other social media 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