Vince Gironda on Dips & Chins

[Dzone]

TweetHave been doing these kind of dips for years.Doing dips like Vince describes will help build your chest.

Vince Gironda Dips And Chins

I do not think I have seen six men in my life do a chin properly. Don Howorth was one of them. Don pulled up with his chest high and touched his chest to the bar almost as low as his low Pec line. His elbows were drawn down to his sides, touching his lats, and with the chest high and the shoulders down and back, he contracted his lats to the maximum.

If you look up the function of the lat in any Kinesiology book, it will show that the lat – in the fully contracted position – the shoulders are drawn down and back! Round the back and shoulders forward, and you shift to the Teres major muscles. Also, if you do not arch your back to full contraction, you will not develop any of the fibres across the back that attach to the spine. This will give you a flat underdeveloped look with no thickness.

This is how you do the chin: Reach up and grasp the chinning bar, but not too wide…closer than you ordinarily do them, because the lats are partially contracted in a wide grip. Next, stand on a box so that you can jump up into the contracted position and hold at the top for a split second. Now, lower your body and stand on the box (Do singles). Jump up again and touch your low pec to the bar and arch the back. Most important – elbows must touch the sides in the top or contracted position to achieve maximum contraction.

The next most abused exercise is the parallel dip for pec development. The average bodybuilder does this exercise with his elbows back and his chest up and the back arched. Also, he does not drop down low enough, plus his body usually swings due to excessive speed in pec – forming the exercise. The proper way to dip is as follows: Hands should be 32” wide, elbows straight out to the sides (never back), and chin on chest. Chest must be concave and back rounded, feet forward under the head. In short, the body is in a crescent shape. The bottom of the dipping movement is the most important part of the dip; the first 8-10 inches are very isolated pec and most important – dipping receives less help from the deltoid than any other pec exercise. Bench Press plus Incline Dumbell Press – knuckles not facing each other but forward, about 90 percent assistance from delts. The wider the parallel bar, the wider the stress on the pec where the pec disappears under the front deltoid. This gives the chest a greater illusion of width.

Here, in Vince’s Gym, we have V-shaped parallel dip bars and by just moving your hands back you get a wider portion of the pec. By the way, if you hump up your back at the top of the movement, you work the Serratus muscles very forcibly.

[daved150]

Tweetwow...i like that...i may try those chins

[alluprbdy]

TweetYa no box at my gym to stand on, but I'm sure the guy knows what he's talking ab

[ketsugo]

TweetdZONE DO YOU WORK OUT AT A VINCES GYM? MAN GIRONDA WAS ALWAYS ALWAYS MY FAVORITE - HIS VIEWS WERE CONSIDERED CONTROVERSIAL BUT I PERSONALLY AGREED WITH MOST OF THEM AND CONTINUE TO ABIDE. I HAVE MY CERTIFICATION PIECE OF PAPER BULLSHIT LOL WHICH I GOT JUST TO SAY READ BETWEEN MY FINGERS TO THOSE THAT THINK THAT PAPER MEANS A GOD DAMN THING- I BEEN RESERACHING AND EXERCISING SINCE I WAS A KID - I GAVE UP COMICS AT 12 BECUASE LEARNING BODYBUIDLING WAS HOW I COULD BECOME LIKE BATMAN LMAO- IT WASNT UNTIL I EARNED MY MSW THAT I REALIZED I COULD USE TOWARD AN ADVANCED CERTIFICATION TO GET MY CREDENTIALS IN LINE. TRIAL AND ERROR TO ME IS THE BEST TEACHER YEARS OF SELF EXPLORATION. MANY OF HIS METHODS GO AGAINST THE CURRENT TRENDS THAT ARE TAUGHT- HE WAS AHEAD OF HIS TIME

[Dzone]

TweetHey Ketsugo!
Haha, I totally relate to what your saying. When I was in high school, my favorite shirt was a Vince's Gym tank top! I ordered it from IronMan magazine. remember those yellow, miniature sized Iron man magazines?. I bought it every month along with MuscleBuilder

[6p6]

Tweet

wow...i like that...i may try those chins

ditto

[ketsugo]

Tweet

Hey Ketsugo!
Haha, I totally relate to what your saying. When I was in high school, my favorite shirt was a Vince's Gym tank top! I ordered it from IronMan magazine. remember those yellow, miniature sized Iron man magazines?. I bought it every month along with MuscleBuilder

OMG LOL- DO YOU REMEMBER THE TINY PAMPHLETS THAT THE PROS AT THAT TIME USED TO SELL - ARNOLD LEGS OF AN OAK LOL , I HAD CASEY VIATORS, GIRONDA, BILL PEARL, MENTZER , FRANCO COLUMBO LOL