Most people want a big chest, a broad back and defined arms. Some fall short. Why? They add too much "fluff" to their training.
If you are completely natural and more than half of your exercises are dedicated to isolation movements such as breastflies, curls, or tricep extensions, you will do a lot of extra work without a whole host of benefits.
When you're ready to make an effort, you can reach your target upper body with just two moves: ring dips and ring pull ups. The use of rings allows you to apply more rotational power to your muscles as you move through a full range of motion. This "torque" will activate more muscles and give you more power every time you repeat.
Another benefit is that your body can move through a more natural range of motion. A straight bar or a dip bar will put you in a "fixed" position, which can lead to a shoulder impact.
- Hold your elbows for ring dips. Remember to pull the rings to your body. This will prevent your arms from going out and hurting your shoulder.
- For extra breast work turn your palms outwards (supinate) at the top of your bath. This gives you the torque you can use to compress the inner pectoral muscles.
- No matter how strong you are, your arms are shaking! You'll feel like you have a fit Try your first bath of wrestling. It is a learned skill. So be patient and take your time with each repetition.
Ring Pull Ups
- To achieve the most muscle activations, begin in full extension with an internal rotation of the shoulder.
- As you pull yourself up, pull your elbows close to the body. Grasp your core by holding the rib cage down.
- Turn your palms inward so they face you. This part of the pull-up provides more torque, causing your lats and biceps to contract more tightly.
- Begin and finish with full extension at each repetition to get full Lat activation.
A Complete Workout  You can make these two movements a complete workout by setting the superset because dips and pull-ups are opposites. In this way, you can do more work in less time and get a fantastic pump. Doing this twice a week is a great start.
Only superset dips and pull-ups for each set. Take about 2 minutes to rest between sets. When you have completed all repetitions with good form, proceed to the next classification (see below).
Sets and Repetitions
- Beginner: 4 x 4 (16 dips, 16 pull-ups)
- Intermediate: 6 x 6, (36 dips, 36 pull-ups)
- Advanced: 8 x 8 (64 dips, 64 pull-ups)
- Elite: 10 x 10 (100 dips, 100 pull-ups)
4 weeks to a one-armed pull-up
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