The Parallel plus abdominal plus bar
This body-weight resistance exercise platform efficiently offers isolation and development of the triceps, abdominals, and most of the upper body.
The machine is designed from heavy gauge steel and will offer years of usage in a professional gym environment. The body weight resistance used makes this machine very sturdy, and there are no pulleys, weight stacks or cables needed.
This versatile device is an excellent platform for the development of the upper body, and is a must have for any comprehensive gym.
Muscles worked on the parallel plus abdominal plus bar
The three station machine will effectively isolate and develop the triceps, abdominals and lower back, the lats, traps, rhomboids, deltoids, pectorals and biceps. This is a complete upper body solution, is very user friendly, and will offer excellent results.
The appearance and dimensions of abominal chin dip station
The machine is composed of heavy gauge steel in white, and thick black padding. The machine will offer years of durability and reliability under the heaviest of usages.
The machine consists of two extended steel arms, upon which the triceps dips are performed, and these same steel arms, with a black back pad behind them, will also offer the positioning for the abdominal knee raise. There is an overhead bar for the performance of the pull up and the chin up
The dimensions of the machine are 110 cm x 60 cm x 235 cm, and the total weight of the device is 62 kg.
How to use the triceps dip plus abdominal raise plus bar
There are three exercises to be performed on this device; and all three will use the body’s own weight as a natural resistance for the exercises. The three exercises are challenging and efficient isolators, and will develop great upper body strength and musculature.
The three exercises can all be performed safely without the need for a spotter or assistant.
The abdominal knee raise
The abdominal knee raise will focus the strain of the exercise on the abdominals, and will develop increased lower torso musculature.
The user begins the exercise form the starting position, which is with the forearms propping up the body on the weight arms, and the lower back firmly against the black padded back pad. When in a comfortable position, slowly raise your legs upwards, with a bending at the knee, until your upper legs are parallel with the floor, and you are in a sitting equivalent position. At the top of the range of motion, hold the position for a count of two, and give your abdominal muscles a concerted clenching. Slowly lower your legs down to the original starting position, and repeat the exercise.
You should neither let your legs rest at the starting position, or swing or jerk your legs up or down. Both of these incorrect techniques will reduce the strain off of the abs, and will reduce the effectiveness of the exercise.
You should perform, as many repetitions as you are able to, and for best effects, should perform three sets of repetitions per training session.
The key to successful abdominal development while performing the abdominal knee raise is a slow and smooth execution of the muscle movement. You should perform the exercise with proper form; even if this means that you can do fewer reps. Good form will always result in better muscular development.
The triceps dip
This is an excellent body weight resistance exercise for the training and development of the triceps.
Grip the same steel arms as for the abdominal raise, but for this exercise, turn towards the black back pad. Begin the exercise with your arms straight extended, holding your body weight up off the floor. You should cross your legs behind your body, and lean slightly forward to keep the strain centered over the triceps.
Dip down with your arms, until your hands are at the level of the upper chest, and power upwards with your triceps muscles until you are again at straight arms extended positioning. Do not lock your elbows at the top of the range of motion, as this will take the strain off of the triceps, and will reduce the effectiveness of the exercise. At the top of the range of motion, pause for a two count, and with the strain still on your triceps, give your triceps muscles a concerted clenching, before repeating the muscle movement.
You should perform this exercise slowly and smoothly, and perform as many repetitions as will bring you to muscle failure. You should perform three sets of repetitions per training session.
The pull up or chin up
The pull up or chin up are both performed using the overhead pull up bar. The difference between the chin up and the pull up is the hand orientation. A chin up has the palms facing inward, and a pull up has the hands facing outwards. Both are exercises that will develop the upper back and deltoids, but the chin up will also develop the biceps and chest.
Grasp the bar in a shoulder width grip, with either the hands facing in or out, and pull yourself upwards until your face is above the level of the bar. Slowly lower yourself to the original starting position, and repeat.
You should not allow yourself to hang with a completely arms extended positioning (strain on the shoulder joint) as this will take the muscle isolation off of the upper body, and will thereby reduce the benefit of the exercise. Also try to lower yourself down smoothly and slowly instead of dropping down to the starting position.
Perform as many repetitions as will bring you to muscle failure, and perform three sets of repetitions per training session.
Incorrect form can lead to injury
The three station triceps dip, pull up and abdominal knee raise gym device is a very safe machine, as there is no additional weight added to the muscle movements beyond the natural body weight. All three exercises can be safely performed without the need for a spotter or assistant.
The biggest risk of injury from these three exercises actually comes from insufficiently warming up prior to attempting these strenuous muscle movements. If you approach any of these three exercises with “cold” muscles, you are far more likely to pull or strain a muscle. These strains or tears will be very painful, and will certainly hamper future training, and as such should be avoided.
Stretch properly and perform some light weight muscle movements to ensure that you are limber and warm, prior to attempting any of these three strenuous exercises.
If you experience any joint pain during the execution of these movements, you should immediately desist, and try adjusting your positioning prior to trying again. Be careful not to dip below the level of the upper chest when performing the triceps dip, as this will put an unnatural strain on the shoulder joint.
Variable techniques for the parallel plus abdominal plus bar
The exercises on this machine can all be varied by the addition of extra weights.
The basic muscle movements using only the body weight for resistance will be very challenging, and should be sufficient for most weight trainers. Some advanced and powerful trainers may benefit from intensifying the exercises with the addition of extra weights. Weighed belts can be attached to the legs for all three exercises to increase the available resistance.
Increasing the weight, will accelerate the muscle building potential of these three exercises.
Why you should consider the chin dip station
This three station gym platform allow for three excellent ways to train the upper body, and these three challenging exercises will all produce dramatic muscle building and strength improvement.
The machine is quite simple, and as there are no additional weights involved, is a very good value piece of equipment. Many trainers will want to perform these three exercises, and will not consider a gym to be comprehensive unless it offers a parallel, plus dip plus bar station.
The station is constructed from heavy gauge steel, and is designed to last for many years within a professional gym.