Enhance your upper body with minimal effort, as per advice from a Sports Scientist, with just two recommended exercises.
In the realm of fitness, sports scientist Dr. Pak Androulakis-Korakakis has put forth a surprising yet compelling proposition - that building upper body muscle can be achieved with just two exercises: chin-ups and dips. These exercises, he claims, are the upper body equivalents of the squat and deadlift, offering a simplified yet effective approach to muscle building.
Chin-ups, as Dr. Pak explains, are one of the simplest yet most effective ways to build a bigger back and biceps. To perform a chin-up, one needs a pull-up bar and can use a supinated grip (palms facing towards you) or a neutral grip (palms inwards). Lifting your feet off the ground, grab the pull-up bar and pull yourself up with your elbows, focusing on vertical pulling movements. For those finding the initial chin-up challenging, assistance can be gained using a resistance band. To make chin-ups harder, options include adding a weight belt, wearing a weighted vest, or slowing down the eccentric phase.
Dips, on the other hand, are excellent for the chest, triceps, and front delts. To perform a dip, grab the dip bars with a neutral grip, lean your torso slightly forward, and lower your body down towards the floor, ensuring your elbows remain relatively close to your body. The deep range of motion and intense muscle tension in the stretched position make dips a powerful tool for upper body muscle building. To progress dips, one can slow down the eccentric phase, use a weight belt, or wear a weighted vest.
The minimal equipment required for both exercises is a bonus, making them highly accessible and effective for muscle building. Furthermore, different grips, hand positions, and torso angles can be used to emphasize the chest or triceps during dips, offering versatility in targeting specific muscle groups.
Dr. Pak also suggests a time-efficient superset combining these moves: perform one set of chin-ups, rest for 10-20 seconds, then do one set of dips, followed by a full rest, repeating this cycle four times twice a week for optimal volume and results. This strategy, he believes, can help individuals maximize their workouts in a short amount of time.
In conclusion, Dr. Pak's recommendation of chin-ups and dips offers a straightforward yet comprehensive approach to building upper body muscle. With their minimal equipment requirements and versatile exercise variations, these exercises are an accessible and effective choice for those looking to improve their upper body strength and muscle mass.
[1] Source for assistance with chin-ups: https://www.healthline.com/health/fitness-exercise/chin-up-assistance [2] Source for progressing dips: https://www.menshealth.com/fitness/a35267849/how-to-progress-dips/
- Incorporating science-backed principles of health-and-wellness, sports scientist Dr. Pak Androulakis-Korakakis recommends a fitness-and-exercise routine focusing on just two exercises, chin-ups and dips, for building upper body muscle, mirroring the effectiveness of the squat and deadlift for lower body muscle building.
- By regular practice of chin-ups and dips, one can not only enhance their fitness-and-exercise routine but also contribute to their overall health-and-wellness, as these exercises, when performed correctly, can significantly improve upper body strength and muscle mass.
