DIPS AND CHINS by Vince Gironda

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DIPS AND CHINS by Vince Gironda

Post by Fat Cat » Fri Nov 20, 2009 1:15 am

DIPS AND CHINS
by Vince Gironda

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.
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Re: DIPS AND CHINS by Vince Gironda

Post by Ryan » Sat Nov 21, 2009 11:13 pm

VINCE GIRONDA DIPS

For those of you who are not familiar with this exercise I will explain it as Vince Gironda describes in his course "The Vince Gironda Workout Bulletin."

(IronMan Magazine Jan 1977 Vol. 36 No. 2)

Use a parallel bar set up which permits you to have a spacing of 33" wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.

Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.
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Re: DIPS AND CHINS by Vince Gironda

Post by Ryan » Sat Nov 21, 2009 11:18 pm

VINCE GIRONDA STERNUM CHIN-UPS

These have been dubbed by many as the single best lat exercise ever invented! Hold on to your lats!

Implementation: This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar.

(A) Begin by grasping the pull-up bar with an underhand grip, approximately shoulder width apart. Now hang with your arms fully extended. (B) As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you've completed the concentric portion of the movement, your head will be parallel to the floor. This is the king of back exercises! It not only works the lats, but the entire lower back!

1. The beginning of the movement is more like a classical chin.

2. The midrange resembles a pullover motion.

3. The end position duplicates the finishing motion of a rowing movement.

This is an advanced exercise to say the least!
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Re: DIPS AND CHINS by Vince Gironda

Post by Mountebank » Sun Nov 22, 2009 5:02 pm

Those dips look like they would be hell on the shoulders long-term. The elbows out puts the shoulders in some serious internal rotation.

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Re: DIPS AND CHINS by Vince Gironda

Post by Fat Cat » Mon Nov 23, 2009 7:33 pm

Every body is different to some extent.
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Re: DIPS AND CHINS by Vince Gironda

Post by terra » Thu Nov 26, 2009 11:46 am

Resident Quack wrote:Those dips look like they would be hell on the shoulders long-term. The elbows out puts the shoulders in some serious internal rotation.
Yeah, anyone with even a hint of shoulder imbalance or impingement issues might want to think twice.
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Re: DIPS AND CHINS by Vince Gironda

Post by gist718 » Fri Feb 22, 2013 5:49 am

Is there a video of a proper chin on youtube?

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Re: DIPS AND CHINS by Vince Gironda

Post by SubClaw » Fri Feb 22, 2013 6:04 am

Gironda's dips and chins would destroy my shoulders. Funny thing is I can do pretty much whatever the fuck I please using rings/TRX.

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Re: DIPS AND CHINS by Vince Gironda

Post by nafod » Fri Feb 22, 2013 1:16 pm

SubClaw wrote:Gironda's dips and chins would destroy my shoulders. Funny thing is I can do pretty much whatever the fuck I please using rings/TRX.
Ditto. Something about rings and the ability to position the hands as needed makes them palatable to my totally fubar shoulder.
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Re: DIPS AND CHINS by Vince Gironda

Post by TomFurman » Fri Feb 22, 2013 1:51 pm

Gironda had a rig in his gym that was a mock up of a Total Gym, so you could do 'less than bodyweight' dips in his style. Therefore you build up to the position. He also had gymnastic rings in his gym.
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Re: DIPS AND CHINS by Vince Gironda

Post by Fat Cat » Fri Feb 22, 2013 11:25 pm

Doing ladders of dips and chins on a pair of rings is a nice, shoulder friendly way to scale this workout.
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