Primal wisdom does doug brignole know dip physics gas prices going up in nj

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Brignole has also written a couple of articles on the biomechanics of dips, in which he claims that dips are not an effective exercise for either the pectorals or the triceps. electricity 4th grade worksheet In this post I will show that he makes the same mistakes in these articles as he did in the squat article. Moreover, I will argue that dips are a reasonably good pectoral exercise. Further, after showing that Brignole’s critique of dips as a triceps exercise is flawed, I will explain the actual biomechanical reason that no multi-joint pressing movement is a very good triceps exercise.

“The only way to stretch the pectoral fibers, is to cause the insertion of the pectoral muscle to move away from the origin of the fibers (located on the sternum). This requires that we move the arm laterally – straight out to the side of the torso – away from the sternum. Conversely, the contraction of the pectoral muscles would require the insertion of the pectoral muscles (on the upper arm bone) to move maximally toward the origin of the fibers (located on the sternum).

“This is precisely what occurs when performing a Flat (prone) Dumbbell Press. The upper arm swings out, away from the sternum – and then back toward the sternum. Ideally – the goal is maximum range of motion. So the wider the distance between the origin and the insertion (in the stretch position) – the better. Likewise, the closer the distance between the origin and the insertion (in the contraction) – the better. The Flat Dumbbell Press is – therefore – a good chest exercise for pectoral development.”

Brignole is correct that the pectoral insertion must move away from the sternum to stretch the pectoral muscle. However, it is false that “This requires that we move the arm laterally – straight out to the side of the torso.” Moving the arm into extension behind the body, as in dips, also moves the pectoral insertion away from the origin on the sternum, and also stretches the pectoral muscle.

“But that is not what happens during a Parallel Bar Dip. Instead of having the upper arm bone move laterally – to the side of the torso – it moves more in a backward direction. This is due to the fact that the bars are stationary. They don’t move laterally – the way dumbbells move with us, out to the sides. This forces are elbows to go back (posteriorly), instead of out (laterally). So, even though we might be in the lowest (stretch) position, our pectoral insertion has not moved as much laterally (to the side) as it would have on a Dumbbell Press, a Butterfly Machine, a Cable Crossover, or even a Bench Press. All of those exercises cause the upper arm bone to move outward – laterally (to the sides) – away from the sternum and the origin of the pectoral fibers.”

very slightly greater stretch. This is due to the fact that the shoulder’s posterior extension range of motion is greater than the transverse extension range. When you bench press with the range of motion I demonstrate in the video above, you will notice a very distinct limit in the shoulder at the bottom; you may even experience discomfort as I do. gas prices going up in michigan The elbow will not go further behind the torso until you adduct the arm (bring it closer to the body). This is due to the intrinsic limit of the shoulder joint. Hence, performing dumbbell bench presses in this fashion may not be the safest way to treat the shoulder.

Finally, the arm action involved in dipping is fundamental to using the arms to climb over obstacles or climb up trees or out of ditches, when you must push yourself upward with your arms on surfaces that do not move. Since these are actions that would be required when navigating our ancestral habitat, I argue that the body evolved to do the basic dipping motion. In contrast, during evolution, our ancestors probably never put heavy objects in their hands, and, lying on their backs, moved their arms as one does in a dumbbell bench press. Certainly such action was not required for survival! Hence, it is unlikely that the shoulder joint is optimally adapted to such an exercise. I believe this is revealed in the fact that bench presses are a common cause of shoulder pathologies to the extent that one such pathology is called “ bench presser’s shoulder.”

“In the contraction phase of the Parallel Bar Dip, it’s also less-than-ideal. The best contraction of the pectoral muscle, occurs when we maximally shorten (flex) it. electricity and magnetism worksheets This is achieved when we bring the upper arms forward, in front of our body, and toward the center. This causes the muscle insertions (high on the upper arms) to move maximally toward the muscle origin (on the sternum).”

Every exercise has limitations. Brignole himself advocates at least two exercises for the pectorals: dumbbell bench presses and cable arm cross overs. In my view, these two have similar ranges of motion. Due to the mobility of the shoulder joint and multi-functionality of the pectorals, there is no one exercise that can effectively train all of those functions. As I noted, the bench press does not train the pectoral function of shoulder depression as well as the bar dip (if at all). I argue that if you perform bar dips and an arm cross over exercise (ring push ups or arm cross) you are training more pectoral functions than if you follow Brignole’s prescription.

One major problem with this exercise is that it has limited loading potential. The pectorals are a large and potentially very strong muscle. q mart gas station Obviously many, many people can do dips with their entire body weight, and a good number can use well more than body weight. Ironically, if you use this exercise that Brignole recommends instead, once you get strong enough to use a load equal to your body weight, you will not be able

Here he alleges that the triceps can only move the forearm. If you fix the upper arm (don’t allow it to move) and contract the triceps, then, yes, the triceps will move the forearm to extend the elbow and bring it into alignment with the upper arm (humerus). In this case the triceps’ insertion moves towards its origin (on the humerus and scapula). This occurs in open-chain exercises such as the push-down or overhead elbow extension.

Here he confuses resistance with gravitational force and (perhaps accidentally) implies that gravity is not involved when using a pulley or machine. In resistance exercise, gravity is always involved in the provision of the resistance unless the resistance is provided by hydraulics or some elastic medium like a spring or elastic band. If body weight or external weights are involved, as in most pulleys and machines used in exercise, then gravity is involved in providing resistance.

However, gravity is not the resistance. Gravity is a force that acts on matter to produce what we call mass or weight. In the absence of gravitational force, no mass or weight is possible. However, gravity itself is not mass or weight. When you lift iron discs, are you lifting gravity or units of gravity? No, you are lifting weights or masses which provide resistance only if in a gravitational field and not buoyed by a denser medium.

In addition, Brignole completely ignores the actual source of resistance in dips, which is the mass of the dipper’s body (plus any attached loading, whether weights, bands, etc.). As shown in the figure below, the triceps are acting against the action of the load suspended at the proximal end of the humerus i.e. the body. That load is acting to bend the elbow, which is the fulcrum of a third class lever, and the triceps act to straighten the elbow against this load. electricity lesson plans year 6 Hence the triceps – actually, the two shorter heads of the triceps, see below – are in fact subjected to a load.

“Does the forearm lever interact perpendicularly, with gravity, during Bench Dips? Answer: essentially – no. Throughout the movement – whether you are in the ‘up’ position, or in the ‘down’ position – the forearm is almost entirely parallel to gravity. A lever that is perfectly parallel to resistance is neutral, which means that the muscle that operates that lever is mostly unchallenged. [bold added]

“When you observe someone performing Bench Dips, you’ll notice that the upper arm lever does cross resistance. A lever that crosses resistance is active, which means that the muscle that operates that lever is being fully loaded by the resistance. During Bench Dips, it is the frontal deltoid that is doing most of the work, because it is the muscle mostly responsible for operating the upper arm lever in the pathway of this particular movement.”

As I stated and illustrated above, when the forearm is fixed, contraction of the triceps will move the humerus and any load attached to it. Since the humerus (upper arm) is an active lever in dips, the triceps are in fact substantially loaded during dips. The triceps is the only muscle that can straighten the elbow against the resistance that is bending the elbow and drawing the proximal end of the humerus (at the shoulder) toward the ground.

The figure below compares a parallel bar dip with torso leaning forward (sometimes called “chest dips”) and the bench dip with torso placed in front of the shoulders. gas nozzle prank A forward lean places the line of resistance (R) between the shoulder and the elbow. This results in the shoulder moment arm being longer than the elbow moment arm. Consequently, the bar dip with the torso leaning forward directs the resistance toward the muscles involved in shoulder transverse flexion and depression, namely the pectorals. On the other hand, the bench dip with the torso placed vertically below the shoulder minimizes the shoulder moment arm while maximizing the elbow moment arm, resulting in a greater load on the triceps.

The long head of the tricep crosses both the elbow and shoulder joint. During the concentric action of these exercises, the long head of the tricep simultaneously contracts at the elbow joint and stretches at the shoulder joint; this limits the contraction. During the eccentric action of these exercises, the tricep must simultaneously stretch at the elbow joint and contract at the shoulder joint; this limits the stretch. Consequently the long head of the triceps can neither stretch fully nor contract forcefully during these exercises. This type of limitation is called active insufficiency.

The other two heads of the triceps do contribute to elbow extension during dips and presses, especially when the torso is held more upright or in front of the shoulders as in bench dips. However, they are the smallest heads of the triceps. Bench or upright torso dips are a poor choice for training the triceps because they address only the two smallest heads of the triceps. You will then need to do another exercise for the long head. This is not time efficient, and in addition since any exercise that properly trains the long head will also train the other heads, you may easily overtrain the two shorter heads of the triceps since they are typically a fatigue-sensitive muscle having a high ratio of type 2 ("fast twitch") fibers, and these heads are already doing some work in dips, push ups, overhead presses or handstand push ups, etc..

Doug Brignole does have a good grasp of the mechanics of the dipping exercise as they apply to either the pectorals or the triceps. He appears to have little or no grasp of the concept and importance of moment arm. gasbuddy diesel He asserts that dips are a poor exercise for the pectorals, claiming that the pectorals are neither fully stretched nor adequately contracted in performance of dips. I have shown that these claims do not stand up to critical evaluation.

Although he correctly understands that dips are not an optimal exercise for triceps, his explanation, based on analysis of the leverage, is incorrect. He appears to believe that the triceps can only move the forearm, when in fact, if the forearm is fixed, the two shorter heads of the triceps will act to move the upper arm. He makes no mention of how the biarticulate long head of the triceps is put into active insufficiency in dipping motions.