Friday 8 September 2006: DIPS+CHINS


The tried and true superset for developing balanced upper body strength.

Pick a low number of reps for both parallel bar dips and chin-ups, then perform them back to back without rest. Only rest between "super sets" (i.e. one set of dips and one set of chins). Perform as many supersets as possible in twenty minutes.

Your number of reps per set will likely change during the course of the workout. Start small at the beginning lest you burn yourself out early.

If you do not have access to parallel bars, you can perform bar dips on the backs of two sturdy chairs or at the corner of a countertop. Variations for intermediate and basic trainees consist of chair dips (with hands in the seat of two chairs and feet on the floor or elevated on a third chair), push-ups, knee push-ups, or countertop push-ups. Advanced trainees may substitute feet elevated push-ups for dips if necessary.Intermediate and basic trainees should substitute partial chin-ups, assisted chin-ups, or bodyrows for regular chin-ups.

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