Great, forgotten exercise

[Pangus]

Thought I'd share a great pec exercise that you never see in BB books. Once in a while, the exercise is discussed in a muscle mag when they do a profile on the late (and cranky mother!) Vince Gironda.

Do your dips with your chin on your chest, your head directly over your feet (you are hanging in a bent-over, "C" shape) and your grip REVERSED on the bars. In other words, your elbows are sticking out to the side. Dip low & slow.

Note: You'll need V shaped bars which explains why you hardly ever see this exercise performed. Almost impossible to do with traditional bar dip station due to strain/pain. Technogym over here in Europe makes the best set-up I've ever seen: parallel bars that end up curving out to a Y shape.

This is a fantastic UPPER & OUTER chest (surprise) exercise that will give you a nice ridge and armor-plated chest look in just a few weeks. It is definitely a shaping exercise although Gironda considered it the best exercise for hitting pec tissue (as some of you know, he hated bench presses...except to the neck).

I do 3-4 sets of max reps (usually 12-15) at the end of my chest workout. I can do tricep dips w/ an added 80 lbs. for 12-15, but I'm usually struggling with bw only on this variation. Try it! You'll get some weird looks from the other members ("that poor dumb sh*t doesn't know what he's doing") but it does work.

[Deejay_Spike]

i got another great, forgotten exercise

the body curl

you're a certified baddass if you can complete one set without any help

[light]

what the hell is a body curl?

[Fudog1138]

Originally posted by Deejay_Spike
i got another great, forgotten exercise

the body curl

you're a certified baddass if you can complete one set without any help

Alright brother spill it. What is it?

[Deejay_Spike]

Originally posted by Fudog1138


Alright brother spill it. What is it?

okay, i'll say it in the words of one of my favorite writers, Chris shugart

This is a mother of an exercise. Unless your hamstrings are copper-sheathed and iron clad, don't even try this movement. If you ignore our advice and decide to do it anyhow, take it easy.

Find some sort of pad lying around the gym. Fold it in two or three if you need to. Kneel on the pad with your hands on your hips. While your partner holds onto your calves, slowly lean forward toward the ground while keeping your back straight and not bending at the waist. If you're like most people, you'll only get about half-way before your hamstrings give out.

This next part is important so pay attention: as you fall toward the ground, catch yourself with your hands! Otherwise, you'll look like Jersey Joe Walcott after Rocky Marciano pasted him one in that famous picture of their heavyweight title fight.

Continue lowering your torso with your hands. Allow your body to come to a push-up position. Then, explode out of the down position until your hamstrings can pull you back up. Repeat until fatigued or until you hear a grotesque, gut-wrenching, tearing sound.



i'll give you the eccentric portion of it in picture.

the point is to be able to eventually do this with no help and possibly extra weight!

[Fudog1138]

Thanks bud. Well I've got to try it now. I'll snap eccentic and concentric shots if I can do it. Hell for that matter if I end up falling on my face I'll post that to. My nose has been broken so many times by tree trunks, doors and other inanimate objects. I don't think one more will bother me to much

[Chris_25]

Your right man. That is one hell of an exercise.

[mattman]

so to perform those dips I need to go into the dip station and turn around and hand grip will be like this \ / ?

[scat]

i heard of body curls befor. our football coach was telling us about this kid in college that played football and how he could do them with weight...he said they showed him doing body curls in a football recruiting video or something like that( not really sure). we all thought we could do them...so we did them with out weight...and i dont think anyone did any. we didnt have anybody holding our legs down so maybe that was our problem but they hard as hel*.

[kyser]

Originally posted by Pangus
Thought I'd share a great pec exercise that you never see in BB books. Once in a while, the exercise is discussed in a muscle mag when they do a profile on the late (and cranky mother!) Vince Gironda.

Do your dips with your chin on your chest, your head directly over your feet (you are hanging in a bent-over, "C" shape) and your grip REVERSED on the bars. In other words, your elbows are sticking out to the side. Dip low & slow.

Note: You'll need V shaped bars which explains why you hardly ever see this exercise performed. Almost impossible to do with traditional bar dip station due to strain/pain. Technogym over here in Europe makes the best set-up I've ever seen: parallel bars that end up curving out to a Y shape.

This is a fantastic UPPER & OUTER chest (surprise) exercise that will give you a nice ridge and armor-plated chest look in just a few weeks. It is definitely a shaping exercise although Gironda considered it the best exercise for hitting pec tissue (as some of you know, he hated bench presses...except to the neck).

I do 3-4 sets of max reps (usually 12-15) at the end of my chest workout. I can do tricep dips w/ an added 80 lbs. for 12-15, but I'm usually struggling with bw only on this variation. Try it! You'll get some weird looks from the other members ("that poor dumb sh*t doesn't know what he's doing") but it does work.

I read that article also and while it has some great information anybody that has extensive knowledge on form will tell you that doing dips Vince's way is a good way to get injured. That's what Ive read anyway. I do dips the plain way and I have been injury free (from this exercise anyway )

[Pairunoyd]

Originally posted by Deejay_Spike



okay, i'll say it in the words of one of my favorite writers, Chris shugart

This is a mother of an exercise. Unless your hamstrings are copper-sheathed and iron clad, don't even try this movement. If you ignore our advice and decide to do it anyhow, take it easy.

Find some sort of pad lying around the gym. Fold it in two or three if you need to. Kneel on the pad with your hands on your hips. While your partner holds onto your calves, slowly lean forward toward the ground while keeping your back straight and not bending at the waist. If you're like most people, you'll only get about half-way before your hamstrings give out.

This next part is important so pay attention: as you fall toward the ground, catch yourself with your hands! Otherwise, you'll look like Jersey Joe Walcott after Rocky Marciano pasted him one in that famous picture of their heavyweight title fight.

Continue lowering your torso with your hands. Allow your body to come to a push-up position. Then, explode out of the down position until your hamstrings can pull you back up. Repeat until fatigued or until you hear a grotesque, gut-wrenching, tearing sound.



i'll give you the eccentric portion of it in picture.

the point is to be able to eventually do this with no help and possibly extra weight!

Thanks dude. I've been concentrating on hams lately and leg curls and stiff legs are gettin a tad stale. Even though I train 'em hard, my quads are growth resistant. So I figured any muscle that makes up the thigh, I'll do what I can to add mass. Use every fiber down there! I don't have a partner, but I'll figure something out. Thanks again!

[Pairunoyd]

Check this out:

http://www.jumpusa.com/psquats.html